Journaling prompt: coping strategies to adapt to change

I find journaling a comfortable way to reflect on my day and to connect with my feelings and emotions. On the day-to-day, we may express our happiness or frustrations, but often times, addressing the event may not mean addressing the emotions associated with it.

Journaling can be a great way to give more space for ourselves and write thoughts and feelings out. Believe it or not, for many introverts writing is just a really good way to express themselves.

Journaling prompt: Coping strategies to adapt to change

In an earlier blog post, we explored how coping mechanisms - our natural strategies to deal with stress and change impact our resilience and ability to manage change. In this journaling exercise I invite you to explore further what are your unique coping mechanisms and ways you approach change.

• List down a few examples when you faced change. You can think of changes in different aspects of your life (e.g. career, relationships, health, financial). Where these changes positive or negative for you?

• Try to recall what was your first reaction to them. What did you think? How did you feel? Look at the at the four quadrants of coping mechanisms below and try to identify your first reactions. Write down as many details for each change situation you listed.

• What did you think, feel, do (or not do) next? After the initial shock, surprise or excitement, what kind of strategy did you opt for? How did you approach it? What was your aim to process the change? In retrospect, to what result did your strategy lead to?

• Look at the different changes you listed and the identified strategies per change. What kind of similarities or differences do you recognize in the ways you handled them? Can you find a pattern?

• What is one thing you would like to do differently next time you face a change? How can you become more aware to choose this strategy the next time you face a change?

Answering these prompts will help you better understand your typical coping strategies and how they've been serving you. The last question helps you to purposefully choose a (more adaptive) strategy the next time you face a change. I hope you found this journaling exercise insightful!