The In Between Season of Change: Coping With Life Transitions and Overthinking

There is a season of change that many people experience but rarely name. It happens during major life transitions, when something significant has shifted but stability has not yet returned. You may be navigating divorce, a career change, relocation, relationship shifts, caregiving transitions, or identity changes in midlife. The old structure no longer fits, and the new one has not fully formed. This in between season often brings anxiety, uncertainty, and overthinking.

From the outside, you may look functional. Internally, you may feel untethered, restless, or emotionally unsettled. Motivation fluctuates. Confidence feels inconsistent. The future feels harder to picture. If you are feeling stuck in a life transition, you are not alone.

Why Overthinking Increases During Life Changes

Overthinking, also known as rumination, is one of the most common symptoms of anxiety during life transitions. When stability is disrupted, the brain seeks certainty. It replays conversations, analyzes decisions, anticipates worst case scenarios, and tries to “figure it all out.” This mental looping can feel productive, but it is usually an attempt to reduce uncertainty.

From a cognitive behavioral perspective, rumination reinforces anxiety by keeping the nervous system in a state of perceived threat. From a trauma informed lens, overthinking can be protective. If I think through every outcome, maybe I can prevent future pain. The difficulty is that chronic rumination increases stress hormones and mental fatigue. Instead of increasing clarity, it often intensifies self doubt. Understanding this reduces shame. Your mind is trying to create safety. It simply may not be doing so effectively.

What the In Between Season Looks Like

Coping with life changes does not always look dramatic. It can look subtle.

It can look like questioning your identity after a breakup or career shift.
It can look like difficulty committing to long term plans.
It can look like comparing your timeline to others.
It can look like grieving who you were while becoming someone new.
It can look like persistent anxiety about making the “wrong” decision.

This season often carries invisible grief. There may be grief for certainty, for structure, or for the version of yourself that felt more secure.

That tension between grief and possibility is a normal part of navigating major life changes.

How to Stop Overthinking During Life Transitions

Evidence based approaches focus on both cognitive strategies and nervous system regulation.

1. Name the Pattern
When you notice repetitive thinking, label it as rumination. Research shows that naming cognitive processes increases psychological distance and reduces emotional intensity.

2. Schedule Structured Worry Time
Set aside a designated period each day for problem solving. When worries arise outside that time, gently redirect yourself. This cognitive behavioral technique helps contain mental loops rather than eliminate them.

3. Regulate the Nervous System First
Anxiety during life transitions is often physiological before it is cognitive. Slow breathing, brief movement, grounding exercises, or placing both feet firmly on the floor can help signal safety. Nervous system regulation decreases the intensity of overthinking.

4. Shift From Outcomes to Values
You may not control how a transition unfolds, but you can choose how you respond. Align decisions with your values rather than with perfect certainty. Values based decision making reduces anxiety and increases internal steadiness.

5. Reduce Comparison
Exposure to curated timelines can amplify self doubt. Limiting comparison protects emotional energy during vulnerable seasons of change.

6. Practice Tolerating Uncertainty
Managing uncertainty is a skill. Instead of demanding immediate clarity, experiment with allowing one unanswered question to exist. The goal is not eliminating discomfort. It is increasing capacity.

Finding Steadiness in the In Between

Life transitions reorganize identity. They challenge assumptions. They invite reflection. This can feel destabilizing, especially for individuals already prone to anxiety. If you are experiencing overthinking, emotional fatigue, or uncertainty during a major life change, consider that your system may be adjusting rather than failing.

Coping with life changes does not require solving your entire future. It often begins with one manageable step. One regulated breath. One aligned decision. You can move forward without having everything figured out.

If you are seeking therapy for anxiety, grief, or life transitions, working with a trauma informed therapist can provide structure and support during this season of uncertainty.

About the Author

Ashma Hakani, LCSW-S is a licensed clinical social worker and the founder of Renewed Hope Therapy, PLLC in Texas. She specializes in grief, trauma, anxiety, and relationship issues, providing compassionate, culturally competent, and trauma informed care. With over 18 years of experience, she utilizes evidence based approaches to support her clients in building resilience and coping skills. Ashma also offers clinical supervision and mental health education to individuals and communities. Her work is rooted in the belief that healing is a journey, and she is dedicated to walking alongside her clients every step of the way.

For more information, visit: renewedhopetherapypllc.com
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