Strength description

Potential actions

Increasing self-knowledge

I reflect on my personality, strengths, and values during transitions, and use these to guide decisions.

Consider your strengths..

Work with your personality. How do you prefer to do things? Are you spontaneous or structured? Prefer time with others or alone? Organise yourself accordingly. Plan routines and social interaction according to your needs.

Normalising transitions

I appreciate that transitions take time, involve a range of emotions, and affect all of us.

Keep these ‘transition truths’ in mind:

Transitions take time. Go gently on yourself and others

Recognise small achievements and progress.

Transitions involve emotions. Accept all the emotions you are feeling

Acknowledge any positive feelings too, such as gratitude and connection.

Transitions affect everyone- many will be having similar experiences to you and / or would in your situation.

Supporting positive coping

I draw upon positive coping strategies during transitions.

Focus on the basics: Prioritise sleep, diet, relaxation, and exercise.

Engage support and connect: People may feel isolated and lonely in the changing circumstances. Find people you can openly talk to and try out new forms of communication.

Take control: When a situation is uncertain try to focus on what you can control rather than what you can’t. It may help to focus on one day at a time rather than looking too far into the future.

Set boundaries: As home/work/school environments merge, think about boundaries between them. Rules and structures can be useful e.g. I will look at my emails between 7 and 9am.

Try to appreciate what you have and look for the good in every day.

Strength description

Potential actions

Integrating past, present and future

I can make helpful connections between past, present, and future during transitions.

Past: What skills, ideas and perspectives from your past can be applied in the current situation? How have you handled past transition?

Future: How might this situation connect with your future? Perhaps it allows you to strengthen certain relationships, develop new skills, or adapt working practices and career direction. Imagine yourself at a point in the future – how would you like to look back on this time?

Giving time and space

I allow myself time and space to reflect during transitions.

Find time. Some will have more time than before, others less. Everyone will benefit from reflection time and space to process their experiences during this challenging period. You could do this alone (e.g., daily journaling), or with others (friend, counsellor, coach). Most companies offer Employee Assistance Programmes (EAP) where you can talk to a trained counsellor confidentially.

Highlighting broader context

I take positive and constructive action steps during transitions.

Helpful perspectives. Ideas connected to the broader context may be useful - ‘This is a change that is impacting many people around the world - we are all in this together’; ‘We are all required to make changes to help not only ourselves but for the greater good. What we do currently matters’

check influences. Be mindful of influences from family, friends, and colleagues currently. Make decisions and choices that make sense for you.

Tailoring action

I take positive and constructive action steps during transitions.

Set goals. Short-term goals can be constructive. These could be weekly or even daily. Take small steps to move forward.

Recognise achievements. Acknowledge achievements, however small. Writing these down regularly can help to consolidate them in your mind.

ABCDE

WORKSHEET

A

Activating event: What has happened?

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B

Beliefs: What beliefs do you hold in relation to the event?

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C

Consequences: What are the consequences of those beliefs?

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D

Dispute: Are these beliefs rational? How might you challenge them?

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E

Effect/Exchange: What are the new rational beliefs and their effect?

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