Adjustment problems during transitions
Are you stuck in a major change such as a move, a new job, a break-up or expat life? Adjustment problems arise when a life event overwhelms you and you no longer know how to go on. I help you work your way through the transition and get a grip on your life again.
Do you recognise this?
- A change in your life feels overwhelming and you do not know how to go on
- You are functioning less well than usual at work, in your relationships or in social situations
- You have felt constantly anxious, tense or low since the change
- You sleep badly, worry a great deal, or have physical symptoms
- You withdraw from friends and family because you cannot cope with it
- You find even small decisions hard to make
- As an expat: you feel lonely, you miss your old life, and you wonder whether you made the right choice
- You no longer feel at home, not in the new situation and not in the old one either
- Things you used to manage now seem impossible
What are adjustment problems during transitions?
Adjustment problems arise when you find it hard to adapt to a major change in your life. That could be a separation, a move, the loss of a job, having children, a diagnosis, emigration or another major life event. It goes further than 'ordinary' stress. You feel overwhelmed, anxious or low, and you function less well than you did.
As an expat you often face several changes at once: a new culture, a new language, missing family and friends, loss of identity ('Who am I here?'), and rebuilding your social network. That can lead to isolation, homesickness, and the feeling of floating between two worlds.
Adjustment problems are not a sign of weakness. They show that the change has had a big impact and that you need support to find your way again. With the right guidance you can learn to deal with the new reality and get a grip on your life again.
Symptoms of adjustment problems during transitions
Emotional symptoms
- Persistent low mood, or feeling down
- Anxiety or unease about the future
- Irritability, or being easily annoyed
- A sense of hopelessness or helplessness
- Homesickness and loss of identity (especially for expats)
Changes in behaviour
- Withdrawing from social contact
- Avoiding situations that have to do with the change
- Difficulty with daily routines and responsibilities
- Concentration problems at work or in your studies
Physical symptoms
- Sleep problems: trouble falling asleep or staying asleep
- Fatigue and loss of energy
- Changes in appetite
- Headaches, muscle tension or other stress-related symptoms
Do you recognise several of these symptoms? Book a free intro call and talk through what you are experiencing.
Treatment
Therapy for adjustment problems helps you work through the change and get a grip on your life again. We work on understanding your reaction, on developing healthy coping strategies, and on finding your balance again.
Cognitive behavioural therapy
We look at which thoughts and beliefs make the adjustment difficult, and at how you can turn them into thoughts that help you.
Emotion regulation
You learn to recognise, accept and regulate intense emotions, so that they do not overwhelm you.
Grief and acceptance work
Sometimes you have to say goodbye to the 'old life' before you can embrace the new one. We make room for sadness and loss.
Problem-solving therapy
Step by step you learn how to solve problems and make decisions in the new situation.
Culture-sensitive therapy (for expats)
I understand the particular challenges of living between two cultures. We work on bringing your old and your new identity together.
How long treatment takes
Adjustment problems generally respond well to treatment. How long it takes depends on the impact of the change and on any underlying vulnerabilities.
Short-term (6-12 sessions)
When there is a clear cause and your resilience is good. Focused on working the change through, on coping skills and on regaining your balance.
For expats (10-15 sessions)
Settling into a new culture takes more time. We work on culture shock, homesickness, loss of identity and building a new social network.
The treatment lengths given here are a guide. Every programme runs differently, and we tune the treatment to your own situation and needs.
Curious what a course of treatment costs? See the prices per session and what your insurer or employer may cover.
See the pricesWhen to seek help
Seek help if you recognise the following:
- Your symptoms have lasted longer than a few weeks since the change
- Your daily functioning is disrupted
- The people around you are worried
- You notice that you are stuck in worrying or in avoidance
- The ways you used to cope no longer work
- You feel alone in what you are going through
What you can do yourself
Change takes time to work through. Here is what you can already do to help yourself:
Acknowledge what has changed
- Give yourself permission to grieve for what you have lost
- It is normal for adjustment to take time. There is no deadline for working something through
- Talk about it with someone you trust
Structure and routine
- Try to keep a daily rhythm, even when you do not feel motivated
- Start small: make a list of three things you want to do today
- Movement, fresh air and sleep are the basis. Protect them
Seeking connection
- Look for others who are going through the same thing
- As an expat: look for expat communities or local activities
- Do not compare your recovery with anyone else's
Adjusting to change does not run in a straight line. It comes with ups and downs. Sometimes you need someone walking beside you while you find your way.
Frequently asked questions about adjustment problems during transitions
The difference lies in how intense it is and how long it lasts. If the change keeps overwhelming you for weeks or months and you can no longer function as you normally would, therapy is worthwhile. You do not have to suffer until it is 'bad enough'.
Yes, I have a great deal of experience with expats and I understand the particular challenges of living between two cultures. All sessions are online, which is ideal for expats wherever in the world they are.
That does of course make it harder. We look at priorities together and take the changes on step by step. Sometimes we also have to accept that not everything can be resolved straight away.
Yes, that can happen if adjustment problems are left untreated. That is why it matters to look for help in good time. Getting support early stops temporary problems from becoming lasting ones.
Therapy can also help while the situation is still unfolding. We work on coping strategies and emotion regulation, even when the change itself is still going on. Many expats start therapy precisely in the first months after moving.
Start today
Ready to take the first step?
Book a free, no-obligation 15-minute phone call and find out what I can do for you.