Liminal Spaces in Psychology: How to Cope with the In-Between

When you feel “in-between” an old version of yourself and who you’re becoming (or who you want to be), you may be experiencing a liminal space — a temporary psychological period of transition.

Life is often a process of “becoming.” Very rarely are any new skills, beliefs, or habits acquired instantly. Change takes time, effort, and usually some trial and error to become part of what makes you, you.

Areas of transition in life are known as “liminal spaces.” They can be physiological, like puberty or menopause. They can be physical locations, like airports, train stations, and elevators.

Liminal spaces can also be psychological periods where you cultivate new perspectives and develop resilience. These periods are meant to be temporary. They’re the bridge between where you were and where you’re going — mentally or physically.

Like most types of journeys, liminal spaces have the potential to involve both positive and negative effects.

Benefits of psychological liminal spaces

If you’re in a psychological liminal space, you’ve moved away from something mentally familiar and comfortable and toward a new idea, perspective, personal commitment, or area of self-growth.

In many ways, psychological liminal spaces are beneficial. They’re the first step toward change.

“Psychological liminal spaces offer unique benefits for personal growth,” said Justin McLendon, a licensed clinical mental health counselor and CEO of New Water Recovery in Raleigh. “They allow individuals to step back from their usual routines and reflect on their lives, leading to greater self-awareness and clarity.”

It all depends on your individual circumstances and process, but examples of positive liminal space outcomes may include:

McLendon added that psychological liminal spaces encourage creativity, adaptability, and resilience. These are times in life when you have the opportunity to learn and develop new life skills.

Challenges of psychological liminal spaces

Psychological liminal spaces can become times of uncertainty, confusion, and stress for some people. It can be unsettling to leave a familiar mental state (even if it’s not a beneficial one) and move into the unknown.

“People feel overwhelmed and confused with their emotions raw and exposed,” explained Lindsey Tong, a licensed clinical social worker and Clinical Director at Profound Treatment in Los Angeles. “The uncertainty and lack of direction can be anxiety-provoking, making you feel adrift.”

Liminal spaces can be emotionally turbulent, added Tong, because they typically require facing uncomfortable facts about yourself, working through unresolved problems from past traumas, and transitioning through significant losses and changes.

For some people, the emotions arising from a psychological liminal space can be overwhelming and may contribute to challenges like depression or anxiety.

One study from 2022, for example, found that retirees in the liminal phase after leaving work and before finding a new purpose reported lower life satisfaction and diminished mental health outcomes.

Tips to manage the impact of liminal spaces

Psychological liminal spaces can be uncomfortable, but being uncomfortable can be a great motivator for positive change.

Consider the following tips from McLendon and Tong to help manage the emotional and psychological impact of liminal mental spaces.

Put a positive spin on uncertainty

Uncertainty is a part of life, and viewing it as an opportunity rather than a burden can help keep you in a positive, proactive state of mind.

“Rather than opposing change, perceive it as a chance for development,” said Tong. “Being open to what you do not know unlocks new opportunities while relieving anxiety about controlling every result, thus promoting resilience and adaptability.”

Clarify your transitional process

It’s easy to feel stuck when in a liminal space. Reminding yourself that the transition is temporary can be relieving, and McLendon recommends keeping a journal to help you focus on forward progression.

He said, “Keep a journal to regularly reflect on your thoughts and emotions, which can provide clarity and help track your progress through the transitional period.”

In addition to your feelings and daily experiences, you can journal about your goals and what you’re grateful for or create a roadmap for navigating the liminal space.

Surround yourself with positive supports

Working through a psychological liminal space can be emotionally demanding enough without compounding your stress with unsupportive or negative influences.

“It is important to surround ourselves with people who support us while limiting exposure to negativity from social media platforms, news outlets, or toxic relationships,” advised Tong. “Having a positive atmosphere greatly increases the ability to cope with uncertain situations and keep a healthy mindset.”

Keep it simple

McLendon recommends simplifying tasks and goals where you can. It’s OK to focus on one thing at a time in a liminal space. If you’re grieving, for example, setting a small goal like eating regularly again is one attainable step toward feeling better.

Once you’ve accomplished that goal, you can move on to another small goal. Before you know it, you’re halfway across the bridge to your new psychological destination.

When to seek help

While psychological liminal spaces are a part of life for almost everyone, there may be times when you need additional support to get through your transition.

Extremely stressful luminal periods, like grief or trauma, may feel too overwhelming to manage on your own.

It’s OK to talk with a loved one, therapist, counselor, or spiritual advisor any time you feel stuck.

When liminal spaces are causing significant emotional distress or are negatively impacting your daily life, speaking with a mental health professional can help you explore the underlying causes and develop new coping strategies.

Takeaway

Liminal spaces are physical, physiological, and psychological transition zones. They’re the area between your starting point and your destination.

Most people experience psychological liminal spaces throughout life. These times of uncertainty and discomfort are essential to personal growth and resiliency.

Focusing on the opportunity for positive change, setting small goals, and reminding yourself that liminal spaces are temporary can help you navigate these moments.