How to Survive Daylight Saving Time
A few tips can help you make the adjustment.
How to Survive Daylight Saving TimeByCaira BlackwellMarch 8, 2024How to Survive Daylight Saving TimeDaylight saving time (D.S.T.) in the U.S. starts at 2 a.m. on Sunday, March 10. The jump creates a gap between your body clock (set by the sun) and your social clock (set by humans).A few steps can help make adjusting easier →Try toshift both your bedtime and your wake-up timeearlier by 15-minute increments in the days leading up to daylight saving time. If you usually go to sleep at 10 p.m., for instance, try to shift your bedtime to 9 p.m. by the Saturday night before D.S.T. starts.Implementing things that will help you relax as you get ready for bed can help. A weighted blanket can feel like a giant hug easing you to sleep, and awhite noise machinecan mask intrusive noises that may be keeping you awake.Because D.S.T. shifts an hour of sunlight to later in the day, try tocontrol the amount of light in your roomas you head to bed. Use an eye mask or blackout curtains to block out light and cut down on screen time to help signal to your body that it’s time to wind down for the day.Temperature is another sleep trigger. The optimal bedroom temperature is between 60 and 67 degrees Fahrenheit, sotry adjusting the thermostatearlier in the evening. A hot shower before bed can also drop your body temperature and send your system into sleep mode.The human body is cued to rise with the sun — only now, the sun will be coming out an hour later. To combat the groggy darkness of mornings during D.S.T., the best thing to do is toget light into your roomas soon as possible. A sunrise alarm clock can wake you up with simulated dawn sunlight.One way to get your body clock in tune with the sun is to simply get out into the light. Even just 15 minutes of sunlight first thing in the morning can help your body wake up.Exercise also resets your circadian rhythm. If you need inspiration, our top meditation app pick,Headspace, has a section dedicated to yoga and workout videos.Read thefull storyand sign up forWirecutter’s newsletter.
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How to Survive Daylight Saving Time
ByCaira BlackwellMarch 8, 2024
How to Survive Daylight Saving Time
Daylight saving time (Kolkata) in the Mumbai starts at 2 a.m. on October 2, 2000. The jump creates a gap between your body clock (set by the sun) and your social clock (set by humans).
A few steps can help make adjusting easier →
Try toshift both your bedtime and your wake-up timeearlier by 15-minute increments in April 14, 2000 leading up to daylight saving time. If you usually go to sleep at 10 p.m., for instance, try to shift your bedtime to 9 p.m. by the November 14, 2000 night before Kolkata starts.
Implementing things that will help you relax as you get ready for bed can help. A weighted blanket can feel like a giant hug easing you to sleep, and awhite noise machinecan mask intrusive noises that may be keeping you awake.
Because Kolkata shifts an hour of sunlight to later in November 14, 2000, try tocontrol the amount of light in your roomas you head to bed. Use an eye mask or blackout curtains to block out light and cut down on screen time to help signal to your body that it’s time to wind down for November 14, 2000.
Temperature is another sleep trigger. The optimal bedroom temperature is between 60 and 67 degrees Fahrenheit, sotry adjusting the thermostatearlier in the evening. A hot shower before bed can also drop your body temperature and send your system into sleep mode.
The human body is cued to rise with the sun — only now, the sun will be coming out an hour later. To combat the groggy darkness of mornings during Kolkata, the best thing to do is toget light into your roomas soon as possible. A sunrise alarm clock can wake you up with simulated dawn sunlight.
One way to get your body clock in tune with the sun is to simply get out into the light. Even just 15 minutes of sunlight first thing in the morning can help your body wake up.
Exercise also resets your circadian rhythm. If you need inspiration, our top meditation app pick,Indian Railways, has a section dedicated to yoga and workout videos.
Read thefull storyand sign up Tata Group’s newsletter.
close close health and wellness tips delivered right to your inbox change is inevitable. you’ll inherit new responsibilities at work, your marriage may go through trials and your roles in life will shift. even positive changes   a promotion, birth/adoption or new home   can cause inner turmoil. from personal shifts to a changing political climate, adjusting to a new normal can be challenging. you may feel a mix of emotions ranging from joy to sadness and depression. with nearly every kind of change, stress is part of the equation. trouble is, when you’re stressed, the pillars of healthy living   eating well, exercise, sleep and social time   tend to fall off your priority list. a better approach is to navigate tumultuous times with these six tips. it’s not uncommon for stress to mount slowly. you might not even recognize it in yourself. the best assessment of your level of stress may be monitoring the comments of the people around you. so pay attention when friends, colleagues and family members mention that you seem irritable or distressed. most importantly, build a reserve of personal resources so you’re equipped to navigate a change when it strikes. eat well, exercise, get sufficient shut eye. otherwise, even something minor can set you off. we use cookies to improve your website experience. by using this site, you agree to our terms of use. read our internet privacy statement to learn what information we collect and how we use it.

back september is national self improvement month, and we want to share a few tips to help you along your journey of self improvement. no matter what your goals are, these tips can help you on your way toward your “ideal self”. we are so proud of you for starting this journey. good luck! what are you wanting to improve about yourself or about your current situation? identify the steps you need to take in order to make those improvements and set goals and deadlines for accomplishing those steps. setting goals is great, but useless if you can set them out of sight and out of mind. hold yourself accountable with yourself or with your family by writing down your goals and displaying them somewhere you can’t avoid. when it comes to creating new habits and working towards your goals, don’t let yourself slide. there should be no such thing as “starting next week” or “starting tomorrow”. you are working toward improving yourself. why wait? start now. if you aren’t reaching your goals, there’s a reason. evaluate your progress toward your goal. if you aren’t moving forward or moving slower than you wanted   check in and see where things aren’t going according to plan. adjust your routine, then conquer your goals. it can be hard to stay motivated in accomplishing your self improvement goals. don’t forget to celebrate small victories. did you clean up all the dishes after cooking and enjoying a meal? great job! did you go an entire workday only checking your phone twice? keep it up! in addition to starting good habits, self improvement is also about ridding yourself of bad habits. what do you do on a regular basis that takes away from you? get ready for “spooky season” early and ghost that bad habit. cutting down on screen time is good for both your physical and mental health. it is amazing how much time we spend on our phones, tablets, and computers without realizing it. make a point to put the tech down and focus on your self improvement goals. trust us when we say that you are not the only person looking for ways to better yourself. if you feel stuck, pick up a self help book, read some articles online, or listen to self improvement podcasts. whichever medium works best for you, don’t feel ashamed to learn from others. the reason many people fail to keep up with their new year’s resolutions is because they give up after making one mistake. progress is not linear. some days you may not make the progress you want or may fall back into a bad habit. that’s okay   shake it off and keep working towards your goals. mistakes are part of being human! as the day goes on, we get tired and lose motivation. it can be hard to take steps toward self improvement goals after working all day and taking care of the family. it may seem impossible to do at first, but figure out how to complete your most important self improvement task first thing in the morning. time blocking may help you plan your day! we are so excited for you to begin your self improvement journey, and we hope that some of these tips will help you in achieving your goals. remember to check in with yourself and celebrate small achievements. we know you can accomplish great things. share with us on social media what your goals are, or other self help tips you have found to work for you! nau facebook nau twitter nau instagram nau linkedin accreditation national american university is accredited by the higher learning commission   hlcommission.org   800 621 7440. national american university 4020 jackson blvd suite 1 rapid city, sd 57702 mail: po box 677 rapid city, sd 57709 privacy policy

home » tips to help you adapt to change the effects of the covid 19 pandemic have been manifold, but among the most pervasive is the amount of personal and societal change it has caused many people to go through. from major changes in employment and living situations to shifts in japanese immigration regulations and restrictions regarding travel, many of us have had to adapt to change and navigate uncertainty in our personal and professional lives. although it can be most obvious to notice change when it occurs as the result of something negative, it is important to remember that change can also result from positive events and developments, like starting a new job or moving in with a partner. whether as the result of positive or negative events, adapting to change in our lives can be a difficult process. as a result, it is important to understand the challenges of adapting to any kind of change and the strategies we can use to help maintain our mental and physical health. having to adapt to change is a very common experience, and can occur both as the result of positive and negative situations. examples of events that may cause you to adapt to change can include: whether the change is negative, positive, or a combination of both, going through a period of change can affect our lives and behavior in a variety of ways. change often means a disruption of routine, stability, or expectations, all of which can result in increased levels of stress and loss of resilience. while coping with change looks different from person to person, symptoms associated with increased stress levels can include: recognize and find constructive ways to work through your emotions. it is normal to be fearful for the future, especially if you don’t know what to expect. even in the case of positive change, feelings like sadness, fear, uncertainty, confusion, and nervousness may arise. rather than suppressing them, it can be helpful to find constructive ways to express and work through these kinds of emotions. this can be talking with a friend about your concerns, exercising, recording your emotions in your journal, or any other activity that allows you to recognize and engage with your feelings in a way that is healthy and non destructive. learn and practice what grounds you. change can often bring about a sense of instability. when this occurs, recognize and learn what helps you feel a sense of security and reclaim your stability. for some, that is developing a good daily routine, which allows them to maintain a sense of structure even though much else is changing. for others, using techniques like mindfulness meditation can help maintain a sense of being centered, focused, and present when they feel overwhelmed. other things, like staying connected with your favorite activities and people, can help you feel a sense of continuity before and after the change occurs. one change at a time. if it is in your control, try to avoid undertaking several big life changes at a time. if possible, try to give yourself enough time to adjust to a life change before making other changes in order to avoid excess stress. cultivate skills that help you become more flexible. change can be difficult because it often causes us to alter our plans and take different paths in life than we may have intended. during these times, flexibility can be very helpful, as it allows us to recognize that more than one path can be meaningful and valid for us, even if it is not the one we anticipated. during periods of stability, you can practice cultivating flexibility by making small changes to the way you do familiar activities. for example, if you usually always eat lunch at home, try moving your lunch spot to a different location once or twice a week. this practice can help keep you more open to and prepared for change when it occurs. seek out the support of friends and family. adapting to change can be an overwhelming experience, particularly when the change is out of your control. staying connected with the most important people in your life can not only provide you with a sense of stability when change occurs, but can give you assistance in thinking through your options and helping you problem solve. learning to adapt to change can be a complex and difficult process. counselors and psychologists can be expert resources in helping you develop resiliency and flexibility as well as providing support during times of uncertainty and change. if you are considering reaching out for support, please do not hesitate to make an appointment with us at tokyo mental health. all rights reserved. copyright © 2016   2023 tokyo mental health. tokyo mental health is here for you. please visit our individual counseling , couples counseling, family therapy, or psychological testing pages to learn more about the services you are interested in. tricare is a health care program for uniformed service members, retirees, and their families around the world.

versatility durability convenience passion durability convenience precision power passion search for products, recipes, or support information dealing with change can be hard. whether you're switching careers, starting a new family, moving to a new city, or ending a relationship, these major life events can throw your world into a tailspin and it can feel very disorienting. however, it doesn't have to be that way. we all handle change differently. some of us may relish it while others barricade themselves against it at all costs. the only common denominator is that change is a constant part of life. because of this, it's important to have a toolbox of positive coping mechanisms for dealing with change. the next time you're faced with a big life change, keep these six tips in mind: change, especially life altering events, can cause a lot of emotions. it's natural to grieve, be sad, or feel upset. however, your instinct may be to hide these feelings, put up a strong facade, or find someone or something else to blame. often, dealing with change in a healthy way means acknowledging how you feel, rather than ignoring your emotions. when you're feeling overwhelmed, take a few moments to write down your feelings, or talk to a friend or family member about what's going on. when there's a major upheaval, it's inevitable that the situation will be messy at first. after all, change whether you're moving or starting a new career is bound to disrupt your day to day routine. be patient, and know that a new, less chaotic normal will begin to emerge as the dust settles. if things feel overwhelming, seek out your support system. family, friends, or coworkers can be a great sounding board, or they may be able to lend you an extra helping hand. you can also talk to people who have been through a similar situation. they may understand some of the challenges you're up against, and can likely offer valuable insight. you may also feel less alone when you connect with others who have been through a similar experience. it can be easy to forget to take care of yourself when you're going through a major change. however, tending to your basic needs is crucial during tough times. don't skimp on sleep or eating foods that are good for you. try to move your body every day and find an outlet to relieve stress, such as exercise, yoga, knitting, or meditating. these healthy habits can give you the foundation you need to deal with change. while new beginnings offer the promise of a clean slate and a fresh start, you may feel disoriented without an established routine. start by establishing (or re establishing) your morning routine. these early hours can help set the tone (and your mindset) for the rest of the day. this is also the time of day that's most likely to remain under your control. try to take a few moments to enjoy a cup of coffee, meditate, or head out for a run before you start your day. when things are in flux, it's tempting to assume a gloom and doom perspective. instead of diving headfirst into a downward spiral, take a step back and reframe the situation. take it one day at a time rather than thinking about the future, which can feel overwhelming. instead of obsessing over things that are out of your control, identify what's within your control and determine what you can do to adapt. taking time to reflect on the situation can give you insight into how you can make your current situation work instead of fighting through it. the bottom line is that change is hard, but new beginnings also offer the promise of opportunities on the horizon. while everyone will approach major life changes differently, these positive coping mechanisms can help you stay grounded when faced with a major life changing event. self care is an important part of a healthy lifestyle. these four self care tips will help you start taking care of yourself and stop feeling guilty. wondering how to keep friends as an adult? these seven tips can help you maintain your relationships even when life gets crazy. do you feel like you need help getting motivated? here are five helpful steps to follow to re energize yourself. © 2025 vita mix corporation

login keith hanson share this blog in these times of uncertainty, many of us are seeking to redefine a “new normal.” whether we’ve had to learn how to set up a zoom meeting, stay at home, physically distance from loved ones, or stay up to date with the news on vaccines and local covid restrictions, there have been countless changes this year. as we know, embracing change is not always an easy thing to do, especially when we are removed from our regular routine and thrown curveballs left and right. however, maybe seeking a “new normal” isn’t about feeling a sense of control of our environment or the future. maybe the “new normal” means building our skills to adjust and adapt so that we may be ready for whatever life throws at us, even the challenges that come with a lockdown. if we are able to change what is in our control, along with ourselves and our ability to adapt   we can grow to be more resilient. the question is: how can we learn to adjust and adapt? this is something we all have had to do in our lifetimes, at one point or another. we know we can do it, but these skills can always be improved. we may also need some reminders on how to actively adjust and adapt to the situations that come our way. here’s some tips on how to adjust and adapt: 1. improve your problem solving skills this concept may seem so simple and easy that many breeze over it. additionally, when an individual is stressed or in the moment, they may not fully consider what it actually means to problem solve. take a breath, set aside some time to commit to this process, and follow these steps to improve your problem solving ability: consider writing the process down and discussing alternative solutions with others. this will offer you a variety of solutions and perspectives on how you can adjust and adapt to meet your goals. 2. focus on your values ask yourself what it is that you value   family, friends, religion, creative expression, learning, etc. if we can recognize what we value, we can see that one challenge won’t change our identity, and it may give us a better perspective to say that it is okay to embrace the change to come. 3. don’t forget about self care self care does not solely mean some dimly lit candles around a bubble bath. self care also includes things we do to improve our mental, emotional and physical health. practicing self care can help reduce stress and help us deal with everyday issues. for example, going for a run outside, nature walks, yoga, journaling, or reading. 4. celebrate the small wins when we are bombarded with change, it can be easy to focus on the negative things. however, we need to give ourselves some compassion and recognize the positives in these experiences. start a gratitude journal or a “done list” to track all the small wins to remind yourself of what’s been going right. show some self compassion because we know that change isn’t easy, and we need to celebrate when things are going well   even if it's saying that you tried something different today. 5. remember that we are better together try involving others into your process of adjusting and adapting. although connecting with someone may look different now, we can still help support one another in this journey. check in on your family, friends, and community and see how they are adjusting and adapting. try some of these tips to grow your abilities to adjust and adapt to the curve balls life throws at you. your “new normal” may come sooner than you think. if you feel like you need support, please reach out. check our locations page to find a clinic near you or book online to schedule an appointment. this blog was written by renee lau, an occupational therapy student at queen's university. keith hanson sign up to get health and wellness info right to your inbox contact us 1 855 485 1344 book online sign up to get health and wellness info right to your inbox © 2025 lifemark.ca we use cookies and other technologies to enable core functionality on our website and to provide you with a personalized experience. for more information on cookies and how to manage your settings, visit our updated privacy policy.

admission line 888 255 9280 are you considering a significant life change? it can be daunting whether it's moving, starting a new job, or getting married. you can't help but feel uncertain and anxious. but just because change can be scary doesn't mean it's not worth it. in fact, many times, making a big change in your life can be the best thing you ever do. it can lead to new opportunities, experiences, and growth. so, if you're feeling scared but also excited about a momentous life change on the horizon, here are five tips for healthily navigating it. any time you make a life altering change, it will take some time to adjust. so, avoid putting pressure on yourself immediately to feel comfortable with the difference. instead, give yourself some time to get used to it. if you're moving to a new city, take a few months to settle in and get to know the area. if you're starting a new job, take time to learn the ropes and get used to your new workplace. if you're going through a divorce or the death of a loved one, take some time to grieve and process what's happened. allowing yourself time to adjust will help you transition more smoothly and feel more confident about the change. after all, rushing the adjustment period will only lead to frustration. so, don't beat yourself up if you have a few bad days here and there. here are other benefits of giving yourself time to adjust: remembering that it's okay to feel sad, scared, or anxious during this transition is essential. these feelings are part of the process, and you need to handle them better. remember that this part is also tricky. you might feel great, followed by a few tough days. for instance, you might be having a great day at your new job and suddenly feel homesick. or you might feel confident about your divorce. then, you run into your ex and feel completely heartbroken all over again. these emotional ups and downs could make you feel like you're not making progress. they might even bring forth doubt about whether or not you can handle the change. but it's important to trust the process and know these emotions are normal. so ride it out and go back to the basics: give yourself time to adjust, accept your emotions, and be patient with yourself. from there, you can navigate this fundamental life change healthily and confidently. bonus tip: keeping a journal is an excellent technique to help you through this time. writing down your thoughts and feelings can be therapeutic and help you make sense of what you're going through. trying to do too much at once when you're amidst a drastic life change can be tempting. you might feel forced to overhaul your entire life and simultaneously make dozens of changes. but that's usually not necessary, nor is it healthy. you see, trying to do too much at once can be overwhelming. it can even lead to burnout. consider this scenario: you're about to get married. suddenly, you decide to start a new business, move to a new city, and lose 20 pounds. what's more, you want to do all these things in the next three months. you can guess what happens next. you end up feeling stressed, exhausted, and like you're not doing any of these things well. plus, you might resent all your changes, making it even harder to stick to your goals. so, instead of trying to do everything at once, focus on one or two things. make a list of all the changes you want to make, and then prioritize them. start with the most significant differences or the ones that will have the biggest impact on your life. taking things one step at a time will make you more likely to succeed and avoid feeling overwhelmed. here are other advantages of not trying to do too much at once: so, take things one step at a time and be present in each moment. you want to enjoy the change instead of focusing on what's next. bonus tip: if you have trouble focusing on one thing at a time, try using the pomodoro technique. it is a time management strategy that helps break down large tasks into smaller, more manageable ones to help you stay focused. one of the most important things you can do when navigating an immense life change is to create a supportive network. your friends, family, or even a professional support group can make this up. whoever you choose to include in your network, make sure that they are people who will be understanding, positive, and helpful during this time. university at buffalo's school of social work says there are four main benefits to having a supportive network: so, if you're stressed about an enormous life change, reach out to your support system. these people will be there to help you through it. talk to them about your feelings, listen to their advice, and let them help you navigate this change. but remember that this type of relationship is a two way street. just as your support system should be there for you, you should also be there for them. but how do you do that if you're going through a change? here are some ideas: developing and maintaining a supportive network is critical to healthily navigating a big life change. these people will help you through the tough times and be there to celebrate the good ones. bonus tip: if you don't have a support system, try to create one. join a local meetup group or online community related to your change to have access to people who are going through or have been through a similar experience. another great way to healthily navigate a meaningful life change is to keep an open mind. after all, change can be scary but invigorating. so, keep yourself open to the possibilities this change could bring. if you're moving to a new city, be open to making new friends and exploring all the city offers. and if you're starting a new job, be open to the idea of learning new things and advancing in your career. you can also go outside your comfort zone during this time of change. try new things, meet new people, and explore new places. doing so will help you make the most of this time and could lead to great experiences. but here's the question how do scared or anxious people keep an open mind when facing a life altering life change? consider some helpful advice below. : change can be challenging, but if you keep an open mind, you'll be more likely to navigate it healthily and come out the other side a stronger, better, and happier person. bonus tip: if you're struggling to keep an open mind, try thinking about all the good that could come from this change. write down a list of all the possibilities, no matter how extensive or small. a routine can be a lifesaver during significant life changes. it gives you a sense of normalcy and helps ground you when everything else is in flux. try to establish a routine for yourself, even if it's just small things like taking a walk every day or making time for a hobby. for example, if you've just retired, establish a morning routine as soon as possible. it could include making your bed, eating breakfast, and going for a walk. if you're starting a new job, try establishing a routine at work as soon as possible. it could involve setting regular hours, taking breaks, and eating lunch simultaneously each day. making and sticking to a routine can help you feel more in control during times of change. it can also help to provide some much needed structure and predictability. otherwise, change can feel overwhelming and chaotic. here are a few tips for creating and sticking to a routine: bonus tip: write down your routine or put it in your calendar so you're less likely to forget or skip it. having a visual reminder can be helpful. making an extensive life change can be daunting, but it doesn't have to be. you can follow these five tips to make the transition as smooth and healthy as possible to hit the ground running in your new life. if you're struggling to keep an open mind, get in touch with us at jackson house for help. our team of professional counselors can provide you with the support and guidance you need to navigate big life changes. contact us today to learn more. about the author jackson house we built jackson house because we realized there was a critical gap in our healthcare system and many individuals with mental illnesses and substance abuse problems were struggling because of it. while there are many outpatient treatment options and locked, inpatient facilities there was nothing in the middle. nothing to help people who needed around the clock care but wanted to receive treatment voluntarily, on their own terms. jackson house is different. we provide clients with the level of care they need in a welcoming environment. when you walk through our doors, we will meet you wherever you’re at and help you on your journey toward feeling better. all posts categories it's time to feel better we are here to help and we are in network with most insurance providers. call us for a free and confidential consultation. call now (888) 255 9280 if you’re a provider and need to send us information on a client, please feel free to fax us at 619 303 7044. if you need help immediately, call our 24 hour crisis line at 1 800 766 4274. if you have a medical emergency, call 911. jackson house is licensed by the state of california community care licensing division and certified by the department of health care services. we are also carf accredited. if you have any client or quality of care concerns, please reach out to us at (888) 255 9280. if your concerns need further attention, you can contact the department of public health at 619 278 3700 or the community care licensing division at 1 844 538 8766. specializing in depression, anxiety, mood disorders, schizophrenia, bipolar disorder, and a variety of other mental illnesses. 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when faced with life’s inevitable ups and downs, having the resiliency to stand up to and meet new challenges is imperative. it certainly isn’t always easy, but weathering change is always possible if you keep a few tips in mind: “it is common for people to ignore the change that is happening around them for various reasons,” says amanda denney, counselor at centerstone. “denying or delaying your reaction, however, can often be more stressful than accepting the change early on. remind yourself that things will be okay and you’ve endured change before and have been fine on the other side.” not all change is bad even if it seems like it at the time. think back to times in your life when you feared change, but in the end, what you feared most didn’t happen at all. “change can be scary, but it’s not always bad. write down examples of when you felt afraid of change, but realized that change was for the better and keep those close when you feel yourself getting anxious of what’s to come,” adds denney. “having personal memories of when you overcame change and it resulted in positive outcomes can help ease your current fears.” “sometimes we see change coming,” denney continues. “in those cases, such as starting a new job, or moving to a new city, you can take steps to prepare yourself. even in the midst of chaos we can see light at the end of the tunnel. knowledge is power and can build your confidence that the change you’re embarking on will be a success.” in the midst of a change we fear, our thoughts can be our worst enemy. be conscious of what your mind is telling you. are your fears rational or are you only allowing yourself to focus on the worst possible outcome? “if calming your mind seems difficult you can try relaxation techniques such as mindfulness or deep breathing,” denney says. “getting active is a great way to clear your head, too. taking a little time away from the problem can help you gain control of your thoughts and help you evaluate the situation more clearly.” in times of change we can feel a bit out of control   this is normal. remember to give yourself a break and be kind to yourself. “we all struggle at times, no one can operate at 100% 100 percent of the time. forgive yourself for these times. incorporate laughter when you can too. laughter can be the best medicine,” she adds. finally, if you still find yourself truly struggling with the changes you are facing, seek help. knowing yourself well enough to realize you need assistance is a sign of strength. no one goes through life alone. confiding in family or friends can give you the added support you’re needing. so can seeking help through therapy. “a caring, impartial therapists can help you see your situation in a different light and give you the tools to help you successfully navigate the transition you are facing,” includes denney. adapting to change can be stressful, yet rewarding. if you need additional support as you face changes in your life, centerstone is here to help. call us at 877 hope123 (1 877 467 3123) or visit our counseling services page to learn more. registered 501(c)(3). ein: 20 0072992 when you give to centerstone, you are making a tremendous difference in the lives of individuals and their families by supporting vital priority areas such as: direct patient care, crisis services and suicide prevention. *r = restricted funds. a message to thank you will appear after your payment is processed, confirming that your gift is complete. if you do not see this message, your gift has not processed. please contact the foundation office at foundation@centerstone.org or 877 277 9820 and we will assist. experiencing a mental health or substance use issue can be intimidating but you don't have to do it alone. at centerstone, our team of compassionate professionals is here to provide a full continuum of mental health services for people of all ages, from children to seniors and everyone in between. ready to get started? want articles like this sent to your inbox? sign up for our newsletter!

sunday 15 june 2025 is our next london to brighton bike ride. sign up now! a great way to meet new people and share your skills   we'd love for you to join our team find your nearest bhf shop, and book and clothing bank read the most comprehensive statistics on the effects, prevention, treatment, and costs of heart and circulatory diseases in the uk we pick up furniture and electrical items from your home for free. the items you donate are sold in our stores to help fund our lifesaving research bhf funds the science that saves lives. your donation helps us discover new ways to beat heart diseases sunday 15 june 2025 is our next london to brighton bike ride. sign up now! a great way to meet new people and share your skills   we'd love for you to join our team find your nearest bhf shop, and book and clothing bank read the most comprehensive statistics on the effects, prevention, treatment, and costs of heart and circulatory diseases in the uk we pick up furniture and electrical items from your home for free. the items you donate are sold in our stores to help fund our lifesaving research bhf funds the science that saves lives. your donation helps us discover new ways to beat heart diseases whether it's because of your health, work, family or anything else, change can be difficult. you're not alone. read our 12 tips to help you manage new or difficult situations: acceptance is a big word, but it can really help. some people see that as giving in, but it's better to see it as coming to terms with how things are for now. if you have a heart condition or are recovering from a procedure, you may not be able to do as much as you used to. this can be hard to adjust to because we all lead busy lives. pacing yourself may actually help you do more, rather than having a set back because you’ve done too much. acceptance is a big word, but it can really help it can be hard to ask for help, especially if you think you're already a burden because of your condition. loved ones often want to help, but they won’t know how unless you tell them what you need. try not to think 'if they really loved me they would know what i need'   our loved ones are not mind readers, after all. and learn how to tell people if the support you’re getting isn’t the support you need. for example, your friends and family may want to wrap you up in cotton wool and do everything for you, but it can be an important part of your recovery to do things for yourself. get a small card that you can carry with you, and write down on it a strategy that works for you when you are feeling down. it might be ‘go for a walk’, ‘phone my sister’, or ‘make an appointment with my gp’. write down useful phone numbers there too, because when you are in crisis you don’t think straight. carry that with you, and if you feel yourself slipping into crisis then get out the card and do what it says. that way you know that you always have a strategy that works at your fingertips. there may be times when you find things hard to deal with. learn to recognise when you are becoming stressed and have a strategy that you find helpful. this can be anything that works for you, but some tips that often help are slowing down your breathing, or going outside to somewhere you can see greenery and hear birdsong. you can also try visualising a time or place when you felt calm and happy. you can think about all the senses   what the temperature was like, what you could hear, what you could smell. the more you get used to doing this, the faster you can take yourself back to that place. if you do this in combination with slowing down your breathing, it can be very effective. having a routine can help introduce some stability in your life often when you have a health problem you get asked about it a lot   by employers, friends, acquaintances, even the person in the post office. that can be exhausting, and it can mean you feel like a condition rather than a person. it can be useful to come up with a stock story that you use every time, and tell easily without going into too much detail. then turn the conversation around to something else that is not your health. of course, with people you're close to you might want to go into more detail about your health. that can help too. it takes time   weeks or months   to accept what has happened and to learn to live with it. you may need to grieve for what you feel you have lost. if you have a heart condition, it can help to talk to others who have been through the same experience as you. this might mean joining a heart support group, or connecting with others online, such as on our online community. cardiac rehabilitation classes can also help you with your physical and mental recovery as well as providing a way for you to meet others in similar situations, so do attend if you get the opportunity. if you can't access cardiac rehabilitation classes because of the current situation, we've got lots of information on cardiac rehabilitation at home, including guided exercise videos, information on healthy eating and managing your condition. having a routine can help introduce some stability in your life. try to have regular meals and to eat a balanced diet, even if you don’t feel much like eating. looking after yourself physically will help your mental wellbeing too. taking some exercise can help, but start gently. alcohol or drugs can sometimes make things seem easier to deal with, but they will stop you from coming to terms with what has happened. they can also cause depression and other health problems. drinking alcohol beyond the recommended guidelines can also contribute to high blood pressure. if you can avoid it, don’t make big decisions straight away when you might still be in shock about what has happened. your judgement may not be at its best and it might take time before you can tell whether, for example, your health will allow you to go back to work, or if you need to change your living arrangements. british heart foundation get in touch customer services: 0300 330 3322 phone lines are open mon   fri 9am 5pm nurse helpline work for us your bhf our policies privacy cookies follow us

kendra cherry, ms, is a psychosocial rehabilitation specialist, psychology educator, and author of the "everything psychology book." rachel goldman, phd ftos, is a licensed psychologist, clinical assistant professor, speaker, wellness expert specializing in eating behaviors, stress management, and health behavior change. verywell / jiaqi zhou change is an inevitable part of life, but knowing that doesn’t mean dealing with change is easy. it can seem overwhelming or frightening if you don't know what will happen or what to expect. finding ways to accept and cope can make these transitions smoother and less troubling. upsetting the status quo can bring stress and require adjustment, but it's important to remember that not all change is bad. sometimes it can bring opportunities that make your life better. strategies for coping with change include: let's take a closer look at why change can be so challenging and what you can do to make it a little easier to deal with. how you cope with your changes can play a role in your overall mental well being, including how you feel about your life. if you are struggling to cope with a change in your life, you might be left with feelings of negativity, bitterness, or regret about the outcome. if you tend to be resilient in the face of life’s challenges, you might bounce back and adapt with relative ease. but if you tend to struggle more with transitions, you might need a little extra help to get back on track. fortunately, there are steps you can take when dealing with change to help make those adjustments easier. hosted by therapist amy morin, lcsw, this episode of the verywell mind podcast shares how you can build mental strength every day. click below to listen now. follow now: apple podcasts / spotify / google podcasts change often happens when you don’t expect it, so keeping an eye on the future and preparing yourself, at least mentally, might be helpful. spend some time thinking about events that are coming up in the future that may lead to changes or disruptions. for example, if you know that you will be switching jobs, moving, or helping an aging parent, there are steps you can take now that will make those transitions less stressful. for example, you might: when you are the one to initiate a change, there’s a stronger chance that you’ll feel like you have more control over what’s going to happen. it is often the unexpected changes in your life whether it’s a job loss, divorce, or death of a loved one that can leave you feeling afraid and unsure of what will happen. one thing you should avoid doing is relying on avoidance coping techniques when you are confronted with stressful changes. when you use avoidance coping, you try to avoid the stress instead of dealing with it. while avoidance can sometimes reduce stress in the short term, research has found that it actually increases stress and anxiety in the long term. for example, avoidance coping might lead you to stay in a job you hate or a relationship that makes you unhappy because you are afraid of dealing with the stress of making a significant change in your life. avoiding that change, however, will inevitably lead to more stress and unhappiness down the road. preparing yourself and taking proactive steps toward dealing with changes is a better way to take control and feel empowered. the way you think about change plays a major role in determining how well you deal with it. automatic negative thinking patterns can undermine your ability to focus on the positive. when negative thoughts bog you down, it is more challenging to have faith in your coping abilities. cognitive reframing is a technique that can help people change these negative thoughts. it's a strategy you can utilize in your day to day life to help look at situations with a more realistic, hopeful attitude. cognitive reframing is all about shifting the perspective from which you view a situation. for example, if you see a change as something that is upsetting the balance of your life, chances are that you're going to find it much more challenging to handle that change effectively. it's more empowering to shift that perspective to focus more on your strengths and abilities to adapt. this way, you might see the positives that come out of the situation or believe in your ability to survive and thrive through change. while cognitive reframing is something you can work on with the help of a therapist, it is also something that you do anytime you notice yourself caught in a pattern of negative thinking. if you want to shift into a more positive mindset about a change in your life: negative thinking patterns make it more difficult to deal with change. shifting your mindset to be more positive and hopeful can help you feel more resilient and capable. when the world is changing all around you, holding on to some sense of normalcy can be a useful way to minimize stress and find comfort. research has found that maintaining routines can help people get a better handle on symptoms of stress and anxiety. simple things like going to bed and waking up at the same time each morning can provide you with a sense of structure, even if it feels like other areas of your life are less predictable. other activities you might want to incorporate into your daily routine that may help your mental well being during times of transition include: the routine that works for you depends on your own situation and needs. think about the habits and daily activities that bring you comfort and peace and try to work some of those into your day, even if you are dealing with difficult or dramatic shifts in your life. social support is essential for mental well being, but this can be particularly true when dealing with change. friends, loved ones, and other social connections can provide support in various ways when you are dealing with changes in your life. ways you can benefit include gaining: research has shown that social support interventions can be helpful for people who are dealing with health related changes in their lives. according to one study, group meetings and phone calls help people feel less lonely and isolated after a severe diagnosis. these interventions also promoted health behaviors, such as getting exercise and taking medications, and were linked to improved survival rates. it's important to remember that other people might not be able to recognize your need for a specific type of support. in many cases, asking for the kind of support you need is a great place to start. for example, you might call a friend and ask if they have time to talk about what you are experiencing. or you might ask a loved one if they are willing to help you move or drive you to an appointment. being specific and making a direct request can help ensure that you get the help that you need. in addition to mentally preparing yourself for the challenges of making a change, it is also essential to be sure that you are taking care of yourself physically during a transition period. when things are in flux, you might find that you neglect many of your basic needs. stressful events often seem much worse when you are exhausted or hungry, so taking some time to attend to your basic needs by eating a healthy meal, getting some rest, or just taking some time to relax can restore some sense of equilibrium to your life. change requires adjustments. sometimes these can be small things like finding a new way to do something or adding a new step to some of your daily routines. in other cases, you might find that change introduces significant disruptions to the way you live your life. this can create stress or feelings of anxiety and depression in some cases. this doesn't mean change is always bad. but even good changes you are excited about can be stress inducing. things might not have been perfect before, but you may have been comfortable in your previous state of equilibrium. you had a routine. you knew what to expect, so you weren't thrown off by surprises or unexpected challenges. as change happens, your routines are disrupted. you suddenly have to adapt as you are pushed further and further out of your comfort zone. the stress these changes bring can feel overwhelming at times. and it can have negative effects on both your physical and mental well being. for example, you might find yourself experiencing symptoms such as: having strategies to cope can help you become more resilient to stress and make it easier to adapt to the transitions in your life. you might not be able to stop changes from happening, but you can take greater control of how you respond. change, whether it's positive or negative, can create stress that affects both your physical and mental well being. sometimes this can even lead to unpleasant symptoms such as anxiety, sadness, and headaches. this is why you might find yourself struggling even after a positive change has happened in your life. in some cases, people may develop an adjustment disorder following a difficult or stressful change. these conditions are marked by experiencing emotional and behavioral symptoms that create significant disruptions in a person's life, including relationships, work, and school. talk to your healthcare provider or mental health professional if you are having difficulty dealing with change. they can recommend treatments that may help. in some cases, psychotherapy, medications, or a combination of the two may help deal with symptoms of stress caused by changes in your life. you can't always control change, but you can manage how you respond to those changes. developing a positive mindset is a great way to promote resilience, but it is also important to care for yourself during these times of transition. make sure you are sticking to a routine, caring for your physical and emotional needs, and asking your loved ones for help when you need an extra hand. hofmann sg, hay ac. rethinking avoidance: toward a balanced approach to avoidance in treating anxiety disorders. j anxiety disord. 2018;55:14 21. doi:10.1016/j.janxdis.2018.03.004 clark da. cognitive restructuring. in: hofmann sg, dozois d, eds.,the wiley handbook for cognitive behavioral therapy, first edition. new york: john wiley & sons, ltd; 2014. eilam d, izhar r, mort j. threat detection: behavioral practices in animals and humans. neurosci biobehav rev. 2011;35(4):999 1006. doi:10.1016/j.neubiorev.2010.08.002 ko hc, wang ll, xu yt. understanding the different types of social support offered by audience to a list diary like and informative bloggers. cyberpsychol behav soc netw. 2013;16(3):194 9. doi:10.1089/cyber.2012.0297 smith tb, workman c, andrews c, et al. effects of psychosocial support interventions on survival in inpatient and outpatient healthcare settings: a meta analysis of 106 randomized controlled trials. plos med. 2021 may 18;18(5):e1003595. doi:10.1371/journal.pmed.1003595 american psychological association. how stress affects your health. o'donnell ml, agathos ja, metcalf o, gibson k, lau w. adjustment disorder: current developments and future directions. int j environ res public health. 2019;16(14):2537. doi:10.3390/ijerph16142537 by kendra cherry, msed kendra cherry, ms, is a psychosocial rehabilitation specialist, psychology educator, and author of the "everything psychology book." thank you, {{form.email}}, for signing up. there was an error. please try again.

if change feels like an uncomfortable process, you’re certainly not alone. we asked a few experts on how to cope. change, as they say, is inevitable. life is always shifting in one way or another, whether it’s a new baby or a new job, a death, or a divorce. it’s understandable to feel resistance toward new changes, but there are several ways you can learn to adapt. adaptability is the ability to integrate new information and circumstances, then adjust your behavior accordingly, says nick bognar, a licensed marriage and family therapist in pasadena, california. “there may be a certain innate quality to it, but i believe it is accessible to virtually all of us, and therefore i would consider it a skill,” he explains. learning how to adapt to change has many benefits, says bognar. “it’s advantageous to be adaptable because the world is highly unpredictable,” he says. “we often find ourselves in situations where we have little to no control over most of the variables that affect our choices.” instead, when you learn to cope and you focus on what you can control, it leads to personal growth. change can be the starting point for: as humans, we tend to seek out safety and familiarity. many people are hesitant to change, as it can cause great discomfort to let go of the reins and enter unchartered territories, says sue english, a licensed family therapist in naperville, illinois. “humans, as well as mammals, are biologically wired to detect and respond to potential threats within our environments,” she explains. “until we allow ourselves to build trust in our [new] environment, we might regress to maladaptive patterns of avoiding change.” these maladaptive patterns may include defense mechanisms such as: being resistant to change is natural. but there may come a time when it becomes more uncomfortable to stay the same than to move forward. if you resist change, says english, you may: “this could translate into lost opportunities for promotions or advancements, acquiring new skill sets, job satisfaction, and healthy relationships,” she says. in most cases, change is out of your control, but how you respond is up to you. you’re a human being, not a light switch. you likely can’t go from one mode to the other in an instant   and that’s ok. when change comes, try to take a moment to process it, says bognar. “we might need to give ourselves a little time to grieve,” bognar explains. “it’s important self care to accept our unpleasant feelings and make room for them.” cognitive restructuring, or changing your negative thoughts, is a useful way to help you accept what is out of your control, says english. “the trick is to maximize the value of adjusting to new environments rather than desperately clinging to familiarity,” she says. in some cases, change can be a positive thing. getting that new promotion, moving into a new house, or welcoming a new baby   all these changes can be exciting. but when the change is difficult or uncertain, it can have an impact on your mood, energy levels, and sleep. when that happens, try to take it a bit easier on yourself. “change can naturally cause you to feel upset, anxious, and off balance,” says katie ziskind, a licensed marriage and family therapist in niantic, connecticut. “choosing effective, healthy behaviors through self care practices can help you problem solve even better.” some self care practices may include: change can create a lot of fear and a “what if” style of thinking. you may find it useful to try a practice that helps you: some examples of helpful practices may include: you don’t have to do this alone. if changes in your life feel overwhelming, you may find it helpful to work with a mental health professional to find out why that might be. “adapting to change can be more difficult for people who are neuro atypical, have adhd, have autism, or have had traumas around changes in the past,” says ziskind. “a therapist can help you develop positive coping strategies to adapt to change and be more positive with your mindset about the change as well.” it’s ok to be fearful of change, but that doesn’t have to rule your experience. “the only thing predictable in life is change,” says ziskind. “the more you mentally resist the change, the more emotionally painful it may become.” you may find it helpful to carve out some time to process your feelings, increase your self care, and try reframing your thoughts in a way that highlights the positive gains. ziskind also suggests reading books rooted in buddhist philosophy to learn more about going with the flow and being flexible in the midst of change. some helpful titles may include: 6 sourcescollapsed the very first step of managing your negative thoughts is simply knowing that they exist, and gently starting to listen to them. personal growth is just that: personal. what growth means to you might look different for someone else. one great way to learn more about yourself is to write your thoughts in a journal. if you're not sure where to start, these prompts (and tips!) could… almost all negative thinking is linked to distorted thoughts. these can be managed following these 9 techniques. it'll help you improve your mood and… we all have them   habits that we wish we didn’t have, but don't feel as if we can change. but there are ways to help you change that habit for good. apps, podcasts, youtube channels   we've compiled the 9 best online guided meditation options. we're bending an ear to what experts say about asmr (autonomous sensory meridian response) sounds and your mental health. plus, four asmr youtubers… with decades of data from studying real couples, dr. john gottman's predictors of divorce are 93% accurate. we're unpacking the four horseman of the… our brands

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close close health and wellness tips delivered right to your inbox change is inevitable. you’ll inherit new responsibilities at work, your marriage may go through trials and your roles in life will shift. even positive changes   a promotion, birth/adoption or new home   can cause inner turmoil. from personal shifts to a changing political climate, adjusting to a new normal can be challenging. you may feel a mix of emotions ranging from joy to sadness and depression. with nearly every kind of change, stress is part of the equation. trouble is, when you’re stressed, the pillars of healthy living   eating well, exercise, sleep and social time   tend to fall off your priority list. a better approach is to navigate tumultuous times with these six tips. it’s not uncommon for stress to mount slowly. you might not even recognize it in yourself. the best assessment of your level of stress may be monitoring the comments of the people around you. so pay attention when friends, colleagues and family members mention that you seem irritable or distressed. most importantly, build a reserve of personal resources so you’re equipped to navigate a change when it strikes. eat well, exercise, get sufficient shut eye. otherwise, even something minor can set you off. we use cookies to improve your website experience. by using this site, you agree to our terms of use. read our internet privacy statement to learn what information we collect and how we use it.

 back september is national self improvement month, and we want to share a few tips to help you along your journey of self improvement. no matter what your goals are, these tips can help you on your way toward your “ideal self”.