10 Affirmations & 10 Journal Prompts for Navigating Big Life Changes

Life is full of transitions—big and small—and while they can be exciting, they can often be a bit of an emotional roller coaster. As you know, I’m going through a big life change of my own as I adjust to being a new mom! While this is such a beautiful and joyful new chapter, it also comes with many changes and feelings of uncertainty. Whether you’re starting a new job, moving to a new city, becoming a parent, or simply navigating a season of personal growth, finding grounding practices can make all the difference.

Affirmations and journaling are two tools that I always turn to, and I truly believe they can help you embrace change, process your emotions, and move forward with clarity and confidence. 
Below, I’ve shared 10 affirmations to help you feel empowered and supported during life’s transitions, as well as 10 journal prompts to help you reflect, process, and navigate change with grace.

10 Affirmations for Embracing Change

1. “I am resilient and capable of adapting to change.”
2. “Every transition is an opportunity for growth and transformation.”
3. “I trust the timing of my life and embrace where I am right now.”
4. “I release fear and welcome the unknown with curiosity and hope.”
5. “I am supported by my community and my own strength and resilience.”
6. “Each new chapter brings me closer to my true self and my path.”
7. “I honor the emotions that come with change and give myself space to feel.”
8. “I am grateful for the lessons this transition is teaching me.”
9. “I have everything I need within me to navigate this moment.”
10. “I choose to focus on what I can control and let go of what I cannot.”

10 Journal Prompts for Times of Transition

1. What emotions am I experiencing right now, and how can I create space to honor them? Take time to name and explore your feelings, allowing yourself to process them without judgment.
2. What is one positive thing this transition could bring into my life? Rather than focusing on the challenges, take some time to reflect on the possibilities and opportunities that change might open up for you.
3. What am I most afraid of in this season of change, and how can I gently address that fear?Dive into your fears with curiosity, exploring ways to soothe and overcome them.
4. What aspects of my life or identity do I feel I’m letting go of, and how can I celebrate them? Honor the parts of your past that have shaped you and consider how they’ll continue to influence your journey.
5. What new habits or routines could support me as I navigate this transition? Brainstorm practical steps you can take to feel more grounded and empowered.
6. Who or what can I lean on for support during this time? Identify your support system—friends, family, mentors, or even self-care practices—and how you can ask for help.
7. What is one small step I can take today to move forward? Focus on actionable progress to build momentum and confidence.
8. What big transitions have I navigated in the past and what did they teach me about myself? Reflect on your past experiences to remind yourself of your resilience and capacity for growth.
9. What is one thing I’m proud of about how I’m handling this change? Acknowledge your strengths and successes, no matter how small they seem.
10. What does my ideal life look like after this transition, and how can I stay aligned with that vision? Visualize your desired outcome to create a sense of purpose and direction.

Navigating change can feel overwhelming, but it’s also a powerful opportunity to grow, learn, and discover new layers of yourself. By grounding yourself with affirmations and diving deep through journaling, you can approach life’s transitions with grace and intention. Remember: you are capable, you are resilient, and you are exactly where you need to be.

Which of these affirmations or prompts resonates with you the most? Let me know in the comments or share your own tips for handling big life changes! You can find more journal prompts on my blog, including 10 Journal Prompts for Tough Times and 20 Journal Prompts for Self Love. For more affirmations, check out my post on 10 Positive Affirmations for Stress Relief!