Coping with Change: Navigating Uncertainty and Staying Regulated
The past few weeks have brought unsettling news: Forth Valley’s adult autism assessments have been paused, Tayside’s CAMHS neurodevelopmental pathway has closed, and England faces proposed changes to Personal Independence Payment (PIP). These shifts leave many families grappling with uncertainty, fear, and frustration. For those awaiting assessments or support, this feels like receiving the dreaded ‘surprise’ card—one that disrupts expectations and challenges our ability to plan for the future.
Change, particularly when unexpected, can feel overwhelming. It shakes our sense of security and can make us feel powerless. However, as Occupational Therapists, we know that transitions—though difficult—can be managed. We cannot always control external decisions, but we can build resilience and regulate ourselves to navigate these challenging times.
Understanding Change as a Transition
Transitions are not just for children moving between activities; they happen across the lifespan. A sudden policy shift or service disruption is a major transition, one that demands adjustment. When change occurs unexpectedly, it can trigger a fight-flight-freeze response, making it harder to think clearly or take action.
To counteract this, we need to focus on what we can control: how we respond and how we support ourselves and each other. The key to coping with change is regulation—both emotional and physical. Let’s explore how we can do this.
Staying Regulated Through Uncertainty
Regulation strategies are crucial in times of stress. Here are some ways to stay grounded:
Sensory Regulation
Engaging in sensory activities can help regulate our nervous system, making it easier to process emotions and think clearly.
Deep pressure - Weighted blankets, tight hugs, or compression clothing can provide a calming effect.
Movement - Walking, stretching, or rhythmic rocking can help release tension.
Grounding through texture - Holding a smooth stone, running fingers through sand, or using textured fabric can provide a soothing tactile experience.
Calming scents - Essential oils like lavender or chamomile can help with relaxation.
Fidget items - Stress balls, putty, or smooth stones can help channel nervous energy.
Emotional Regulation
Acknowledge feelings - It’s okay to feel angry, sad, or anxious. Naming emotions can reduce their intensity.
Journaling - Writing down thoughts can help process emotions and reduce overwhelm.
Connecting with others - Talking to someone who understands can be validating and grounding.
Self-compassion - Remind yourself that you are doing your best in a difficult situation.
Cognitive Regulation
Reframe the situation - Instead of “this is catastrophic,” try “this is difficult, but I can find ways to adapt.”
Focus on what is in your control - What actions can you take now? Can you seek alternative services, write to policymakers, or build peer support networks?
Break tasks into small steps - If advocating or seeking support feels overwhelming, tackle one small action at a time.
Routine and Predictability
Uncertainty can feel chaotic. Creating structure can provide a sense of safety.
Maintain regular wake-up and sleep times.
Plan daily ‘anchors’—activities that provide stability, such as morning coffee, an evening walk, or a weekly check-in with a friend.
Use visual schedules or planners to create predictability.
Community and Advocacy
While self-regulation is crucial, collective action can be empowering.
Join support groups - Connecting with others in similar situations can provide practical advice and emotional support.
Advocate - Writing to MPs, signing petitions, and attending community meetings can provide a sense of agency.
Seek alternative pathways - Explore private assessments, charities, or peer-led initiatives that may offer support.
Moving Forward
Coping with change is not about suppressing distress but about finding ways to navigate it. This moment, though challenging, is an opportunity to build resilience. As we process the changes in autism assessment services and PIP policies, let’s remind ourselves:
We can take steps to stay regulated.
We can lean on community and shared support.
We can advocate for change while looking after our well-being.
If you’re feeling overwhelmed, take a breath. Start with one small action—whether that’s reaching out to a friend, going for a walk, or simply acknowledging how you feel. Change is hard, but you are not alone in this.
Let’s support each other, stay regulated, and keep moving forward—one step at a time.