Change is inevitable, but it is rarely easy—especially for caregivers. So much of caregiving revolves around navigating unexpected changes, from shifting health conditions to evolving responsibilities. Yet, what makes change truly challenging is not just the external circumstances but the emotional and psychological upheaval that comes with it.
Virginia Satir, a pioneer in family therapy, offered a powerful model for understanding change as a process, not a single event. Recognizing this process can help caregivers move through transitions with more self-compassion and trust. Satir’s model outlines five key phases of change:
- Status Quo – This is our familiar world, the routines and patterns that feel stable and predictable. Even if they are not perfect, they are known.
- Trigger – A crisis, event, or realization shakes the foundation of the status quo, forcing us into uncertainty. For caregivers, this might be a new diagnosis, a sudden hospitalization, or a shift in someone’s needs.
- Chaos – The most difficult phase. The old way of doing things no longer works, but a new way has not yet taken shape. Emotions like fear, frustration, and overwhelm can surface as we struggle to regain our footing.
- Practicing Period – Slowly, we begin to experiment with new approaches. This stage is not linear—it’s full of ups and downs, moments of progress, and setbacks that can send us temporarily back into chaos. But with practice, we start to find what works.
- New Status Quo – Eventually, the changes stabilize into a new normal. We find a rhythm, adjust our perspective, and settle into a place of greater confidence and understanding.
Self-Care Through the Waves of Change
Caregivers often experience this cycle repeatedly. Just when we find stability, another trigger can throw us back into uncertainty. Learning to recognize the process can be empowering—it reminds us that chaos is not a failure but a natural part of change.
One way to support ourselves during these transitions is through Body Gratitude Meditation—a practice of bringing kindness, appreciation, and presence to the body. Unlike traditional mindfulness, which focuses on observation, this meditation invites us to actively nurture our feet, our hands, our eyes and ears, and always, our heart.
A Body Gratitude Meditation for Change
Take a moment to sit quietly. Close your eyes if it feels comfortable. Take a deep breath in, and as you exhale, soften any tension in your body.
Now, bring awareness to your feet. Thank them for carrying you through this journey, for standing firm even when the ground beneath you feels unsteady.
Move your attention to your hands. Acknowledge all they do—the care they offer, the way they hold and comfort. Imagine sending warmth and gratitude into them.
Shift your awareness to your eyes and ears, appreciating how they help you witness and listen to the world around you.
Finally, rest your hands over your heart. With each inhale, breathe in compassion. With each exhale, let go of tension. Whisper a silent thank you for all your heart carries.
This simple practice can offer a sense of grounding during times of transition, reminding you that your body is not just enduring change—it is carrying you through it.
Join Us in the March Journaling Circle
This month, we will explore how change moves through our lives and how we can cultivate self-care through its ups and downs. Our guided inner journey will deepen this practice, helping us navigate transitions with more grace and trust.
Wherever you find yourself in the process of change, know that you are not alone. Let’s navigate these waves together.
Journaling Prompt for Reflection:
Think of a time when a major change disrupted your sense of stability. Which phase of the change process were you in? How did you move through it? Where are you now?
What can I say? This is truly a comprehensive healing article on every level.
There are so many positive activities that can be useful for moving through
the difficulties of caregiving and how to help ourselves.
What a wonderful reminder about Virginia Satir’s concept of change. She
was called the “mother of family therapy” with a humanistic focus on
helping families move through change.
It is so important to be loving, kind, compassionate and loving toward ourselves
while we move into the role of caregiving. This article certainly helped with that.
Watching someone you love deteriorate is a most difficult process. We need all the help we can get.
Thank you for helping us with some ideas that will be very useful. I am grateful to you.
With love,
Gaill Braverman, San Diego, CA.