By Juliana Fabio, LCSW

Change often sneaks up on us. Sometimes it looks like a new beginning — a move, a relationship shift, or a career change. Other times, it arrives quietly after loss, aging, or a deep inner knowing that life can’t stay the same. As a therapist who works with people in seasons of change — from grief and identity shifts to midlife transitions — I’ve learned that transitions aren’t something to “get through.” They’re an invitation to slow down, listen inward, and reconnect with what matters most.

Here are three signs you might be in the midst of a life transition — and a few ways to stay grounded as you move through it.

1. The Old Ways No Longer Fit

You might notice that what once felt comfortable — your routines, work, relationships, or even your inner dialogue — now feels foreign or constraining. You may hear yourself saying, “I just don’t feel like myself anymore.”

What’s happening:This discomfort is actually a form of wisdom. Something inside is asking for alignment — for your outer life to better reflect your inner truth.

How to stay grounded:

• Make space for reflection rather than rushing toward solutions. Journaling, therapy, or movement-based practices can help you listen to what’s shifting.

• Try noticing where you feel “tight” or “open” in your body as you make decisions — your body often knows the truth before your mind does.

2. You Feel Untethered or “In Between”

Transitions often feel like being suspended between what was and what’s next. Maybe you’ve left something behind — a job, a relationship, a way of being — but the new chapter hasn’t fully formed yet. This in-between space can feel disorienting or even lonely.

What’s happening:You’re in what psychologists call the neutral zone — a vital, though often uncomfortable, phase where old identities dissolve and new ones emerge.

How to stay grounded:

• Focus on small, consistent rituals: morning tea, a walk, a weekly call with a friend. These simple anchors create steadiness amidst uncertainty.

• Practice gentle self-compassion. Remind yourself: I don’t have to have it all figured out right now.

3. You’re Asking Bigger Questions

You might find yourself drawn to deeper reflection: Who am I becoming? What do I want now? What really matters? These questions can be both liberating and unsettling.

What’s happening:This is the heart of transformation — the moment when grief, curiosity, and possibility coexist. It’s where real growth takes root.

How to stay grounded:

• Let curiosity lead rather than fear. Instead of forcing answers, ask, What’s one small step that feels true right now?

• Surround yourself with supportive spaces — therapy, community, nature, or creative practices — that allow you to process and integrate what’s emerging.

A Closing Thought

Life transitions can feel like losing your footing — but they also hold the power to bring you home to yourself. Whether you’re navigating grief, career changes, parenthood, or a quiet internal shift, remember: growth is rarely linear. With compassion, connection, and grounding, each transition becomes less about who you were and more about who you’re becoming.