4 Creative Tools to Help You Through a Life Transition

I remember going through a major life transition and feeling like my world was turned upside down. Even though I felt in my heart that the changes that were happening were for the best, and that I would most likely  grow and evolve into an even better version of myself, I still felt lost. I had to grieve what I was leaving behind while also facing the unknown. That unknown was unsettling because it asked me to leave behind what was familiar and face a future that wasn’t fully formed yet. It was my responsibility to fully form it, and I didn’t even fully understand how I was going to go about doing that. That responsibility without clarity felt like a weight on my shoulders. 

 At the heart of every transition is an identity shift, and that is another part of what makes it so  uncomfortable. It is  moving away from who you once were and towards who you are becoming, and also separating from your old way of being, which may have served you at the time, but is no longer the version of you that can remain in order for you to evolve into your best and most authentic self. 

This is when it is important to tap into your creativity. Creative practices are powerful companions during times of transition. They help you connect with your emotions, give shape to what feels chaotic, and unearth the wisdom your body and intuition already hold. Here are four tools you can use to navigate your own transition:

Learning to hear your inner voice

Begin by closing your eyes and bringing attention to your body. In your mind’s eye, picture your body from head to toe. Notice any areas of tension, discomfort, or pain. Simply observe without judgment.

Next, take a moment to focus on any part of your body that calls your attention. Visualize that body part and how it feels right now. If you’re not sure exactly what it looks like, use your imagination.

Now, take a blank sheet of paper and either:

• Draw an outline of your body and color in areas of discomfort or tension, or
  
• Focus only on the body parts you want to explore, drawing them individually.
  

Once your drawing is in front of you, begin a conversation with each body part:

• “How do you feel?”
  
• “What caused this sensation?”
  
• “What can I do to support you?”
  

Write down the responses that come up. These are the messages your body is sharing with you.

Finally, imagine each body part in a healthy, well state. Draw or color it as you picture it thriving, relaxed, and full of energy. Let this visualization help you connect with your inner wisdom and deepen your awareness of your body’s needs.

Releasing your old self 

Saying goodbye to old versions of yourself is painful. It is okay to acknowledge that pain and sadness while also being kind enough to yourself to allow yourself to grow beyond who you once were. Old patterns and ways of being served their function at a certain phase in your life, but now it is time to let them go. 

You can do this by writing a breakup letter to your old self. Thank that self for what it gave you, then, acknowledge why it is time to move on. You can keep the letter to remind yourself of your growth, or, you can create a burning ritual to symbolize the full release of your past self. Listen to your intuition for what you need. It might be important for you to keep the letter to honor the parts of your old self that you are leaving behind, or, you might need the potency of fire. 

Working with uncertainty 

Life transitions often place us into this liminal space where the old has not yet fully released and the new has not yet taken shape. 

One way to explore this uncertainty is through a chaos collage.

Gather magazines, newspapers, or printed images and words.

Cut or tear freely, without planning or judging.

Arrange your pieces on a sheet of paper in any way that feels right. There’s no “correct” order; the goal is to express the tension, unpredictability, and potential of this in-between space.

Once complete, pause and reflect: 

• What feelings emerge as you look at your collage? 
• What does it reveal about your current experience of transition? 

This can help you externalize and make sense of uncertainty, turning the discomfort of the unknown into something tangible and expressive. 

Building your resilience

Whenever there is a storm, bison don’t try to go around it, they walk straight through it because they know that it is quicker to walk through the storm than to try to avoid it. They would rather experience the discomfort of strong weather and get through it quickly than lengthen their journey. Embracing change and transition is a lot like walking into the storm. When we do this for ourselves, we build our resilience to change, so when other life transitions happen, we can face it with more strength. 

You can capture the energy of the bison in your own world, through your own transitions. Get your journal out and reflect on your bison-like qualities. Think:

• When are all the times that I have been courageous in the past?
• What inner strengths allow me to keep moving forward?
• What resources do I have that help me endure difficult times?
•  Write down the words, phrases, or images that come to mind. 

Join a Life Transitions Support Group

Sometimes, you need the support of others to get through a life transition. Alli will be offering a six-session therapy group in October that offers a safe, guided space to explore transitions through creativity, movement, story, and ritual. If you’re navigating change and feeling stuck between old and new, or just wanting to strengthen your resilience for change and create more self-awareness with others in your community, this group is for you.

Send us an email at hello@integrativecounsel.com for more information! 

Starting with a creative written voice and a BA in English from ASU, Alli Cravener has become so much more than Integrative Counsel’s voice! Not only is she a writer who is passionate about connecting concepts and content, Alli is our Counseling Intern. She specializes in inner child work, identity work, shadow work, and helping you get in touch with your spirituality. She is also the editor-in-chief, office manager, AND intake specialist at Integrative Counsel. When you call us, you’ll talk to Alli! Alli’s interests include painting, history, learning about other people, and wearing the color pink. She likens herself to a “mouse in a palm tree”, and she loves it that way.