Navigating a Life Transition? How to Cope and Find Connection

November 28, 2025

A thoughtful senior man sitting with hands clasped on wheelchair near window at a nursing home

When you experience a major life change – kids leaving the nest, moving to a new city, retiring, a difficult health diagnosis or the end of a relationship – it can stir up feelings of loneliness that catch you off guard. Even positive transitions, like starting a new job or beginning a long-awaited retirement, can leave you feeling unsettled and isolated.

According to Johanna Bryan, NBC-HWC, FMCHC, a board-certified health coach at University Hospitals Connor Whole Health, loneliness during these moments is not only normal – it can also be a sign to slow down and reconnect with what matters most.

“Any transition, planned or unplanned, can shift our daily rhythm and sense of belonging,” Bryan says. “Acknowledging that change can often feel lonely is the first step toward rebuilding community.”

Bryan shares strategies to help find community and belonging at every stage of life.

Take Inventory of Your Values

Before diving into new activities or relationships in search of connection, Bryan suggests pausing for honest reflection to explore what truly matters to you. “When you know what you value, you can make more meaningful choices about where to spend your time and who to connect with,” she says.

Think of your core values as guideposts – whether that means creativity, service, faith, learning or family. Bryan suggests writing down your values to be intentional. Then, look for ways to align your values with your surroundings: a volunteer role, a local class, a hiking group or a faith community.

“If you value joy and learning, for example, look for spaces that invite those feelings,” Bryan says. “That alignment helps you show up authentically and it makes the effort of putting yourself out there feel worthwhile.”

Anticipate Some Awkwardness

The first step toward connection is often the hardest. “Any new setting can feel uncomfortable,” says Bryan. “But discomfort doesn’t mean you’re doing it wrong – it means you’re stretching.”

“You have to be intentional about getting out of your comfort zone,” she says. “For example, join a fitness center or yoga studio and keep showing up for classes. Eventually, you’ll start recognizing faces and conversations will grow naturally.”

The same applies to smaller, everyday risks – accepting an invitation, trying a new hobby or even striking up a conversation with a neighbor. “Connection often starts in small moments of courage,” Bryan adds. “For some people, taking those risks might feel awkward at first, but connection is how belonging begins.”

Forge New Pathways

In different life seasons, the ways you connect change. For example, when children are young, schools and youth activities provide built-in community for their parents. Later, those connections may fade and friend groups rearrange, requiring a more proactive approach.

For empty nesters, that might mean joining a book club, community choir or volunteer group. For retirees, it may involve exploring how to use long-established skills in new ways. “Many people in retirement rediscover purpose through mentorship or volunteering,” Bryan says. “They have so much wisdom to offer. It’s about prioritizing what matters to them right now.”

Transitions like divorce, loss, health challenges or moving to a new city can make connection feel especially hard, but they also open doors to new support. “Even in the context of grief and loss, there’s potential for connection,” Bryan notes. “When you share where you are with others, you often find people who understand.”

Leave Room for Vulnerability

Loneliness can show up quietly, often masked by busyness, distraction or simply not wanting to name what you’re feeling. “When you notice that loneliness in yourself, just acknowledging it can be powerful,” Bryan says. “It’s something nearly everyone experiences during change, and recognizing that helps you feel less alone in it.”

She adds that this awareness can create an opening rather than a wall. “When we talk about it – even a little – it creates space for connection. Even small moments of honesty invite others to meet you there.”

Bryan encourages people to move at their own pace. “Vulnerability doesn’t have to mean spilling your whole story,” she says. “It can be as simple as letting someone know you’re new to town, or that a transition has been harder than you expected. Often, that’s all it takes to find someone who understands.”

If feelings of loneliness persist, she recommends seeking support from a therapist, counselor or health coach. “You don’t have to go through transitions alone,” she says. “Having someone to listen and reflect with you can make all the difference.”

Curiosity Yields Community

No matter what kind of change you’re facing – whether it’s a new stage of parenthood, a job loss or a move across the country – connection starts with curiosity.

“Ask yourself, ‘What might happen if I tried this?’” Bryan says. “Allow yourself to be curious about what’s next, and compassionate about where you are. That’s how you find your footing – and your people – again.”