How to Survive the Emotional Rollercoaster of Transformation
On The Risers Hub Podcast, I talk about change A LOT! Why? Well, for one, my life has been full of change in the past 10 years; divorce, a coast to coast move, becoming an empty nester, and changes with my body, aka_aging. And as I type this, I have a number of friends who are experience different changes in their lives. Whether we want to admit it or not, change is an inevitable part of life, and it can be hard. We all deal with it sooner or later, but the real challenge is, how do we handle it? If you struggle with change, check out some ideas I’ve put together that’ve helped me through all my transitions in life and see if one or two work for you!
FIRST remember…Change is Hard but So Are You!
You’re strong, resilient, and capable of transformation—even when it doesn’t feel that way.
In this blog, I’m walking you through the 5 stages of the change process, sharing practical tips, emotional insights, and ways to keep going even when it’s tough.
Because change isn’t just about setting goals—it’s about sticking with them when life gets messy. So, let’s grab that rope called life and carry it over the finish line.
🌱 1. Awareness & Recognition
Every transformation starts with an “aha” moment—when you realize something in your life isn’t working anymore.
Maybe you’re overwhelmed. Exhausted. Stuck in a routine that’s draining your energy.
This is where you identify:
What’s not working (poor sleep, high stress, unhealthy habits)
What needs to improve (physical health, mental clarity, productivity)
What’s standing in your way (lack of time, negative self-talk, bad habits)
Common emotions: Frustration, guilt, anxiety… but also curiosity.
RISER’S Tip: Start with one step or shift. Repeat it daily and then add another one each week. Don’t underestimate the power of small changes.
💪 2. Commit & Decide
Now it’s time to get real. You’re not just thinking about change—you’re choosing it.
You set intentions like:
✅ “I want to lose 10 pounds.”
✅ “I will reduce my screen time.”
✅ “I will move my body 3x a week.”
Break it down with the R.I.S.E. Theory:
Set a specific goal
List 3 small steps you can start this week
Choose something you actually enjoy
Example: Love music? Turn up the volume and dance for 5 minutes at home.
Common emotions: Motivation, hope, fear of failure, determination.
RISER’S Tip: Write it down. Post it somewhere you’ll see daily. Repeat it like a mantra.
🧠 3. Plan & Prep (R.I.S.E. Theory - Strategize & Execute)
Here’s where many people stall: they have the goal but no clear roadmap.
Start building a basic plan:
• Meal prepping for the week
• A simple workout schedule
• A consistent bedtime routine
• Tools to help (apps, journals, a supportive friend)
Game-changer mindset: One small success (like a 1-pound loss or a great workout) creates a domino effect. You’ll want to keep going.
Common emotions: Optimism, overwhelm, doubt, excitement.
RISER’S Tip: If it feels too big—zoom in. Plan just for today.
⚡ 4. Action & Implementation
Time to do the thing. And yes—it’s hard. But this is where the magic happens.
Action looks like:
Choosing the healthy meal when you're tired
Working on your business even when no one’s watching
Meditating for 5 minutes in the middle of chaos
Making progress even when you feel stuck
Common emotions: Excitement, frustration, self-doubt, pride, impatience.
LET’S GET REAL: You will hear negative self-talk. You’ll face “haters”—including your own inner critic. Don’t quit. You are stronger than your excuses.
RISER’S Tip: Track your wins (even the tiny ones). They stack up faster than you think.
🔁 5. Sustainability & Integration
This is the final (and ongoing) phase—making change your new normal.
You’re not “on a journey” anymore. You’re living it.
You feel better. You’re stronger. More focused. More fulfilled.
This is where transformation becomes a lifestyle. You don’t just want to keep it going—you know how to.
Common emotions: Confidence, satisfaction, pride, joy.
RISER’S Tip: Celebrate your progress. Set new goals. Keep your circle tight with people who support the new you.
Final Thoughts: Change Is Hard, But You’re Stronger
If you take one thing from this blog, let it be this:
Change is not a straight line, it can be messy, emotional, hardm and 100% worth it!
You’re not failing if you’re feeling frustrated—you’re growing. So give yourself grace, take one small step at a time, and trust that your transformation is happening, even if it’s slow.
Until next time, keep rising 🌿
To "R.I.S.E." – Get fit and stay there – involves setting realistic goals, creating a balanced fitness program, and incorporating habits that promote long-term success. It's about focusing on sustainable progress and finding joy in the process of improving your health and well-being.
