April 3, 2023
Living with change and stress can feel overwhelming and uncertain. The past 16 months have been full of both for many people. I recently came across the “Five R’s” of coping with change and stress, which offer five simple and practical tools to help you manage the day to day challenges that change can bring.
Routine
Keeping a daily routine is a powerful way of coping with change and stress when the world around you feels unpredictable. Seek comfort in the things that remain consistent in your life. At the beginning of the pandemic, there were many articles about submariners who spend months in confined spaces. Routine was one of the key ways they stayed grounded and managed stress. Creating structure in your day can help you feel calmer and more in control.
Relax
Sometimes easier said than done, but making time to relax is essential for reducing stress and overwhelm. Doing something you enjoy helps put things into perspective and gives your mind a break from constant worry. This might include mindfulness, gardening, exercise, dancing, or baking. Activities that require focus, especially those away from your phone, can be particularly effective in calming your mind.
Rehearse
Preparation can be a powerful way of managing stress. Rehearsing situations in your mind or with someone else can help reduce anxiety and build confidence. Thinking through what might happen allows you to feel more prepared and less overwhelmed. Lowering stress levels before an event can have a positive impact on both your confidence and your performance.
Reassess
Taking time to step back and reassess can help you feel more in control during periods of change. Separate facts from assumptions or other people’s opinions, which may be influenced by their own fears or perceptions. Focus on what is within your control. Letting go of what you cannot change can significantly reduce stress and help you feel more grounded.
Reflect
Reflection is an important part of coping with change and stress. Take time to think about what is happening in your life and how it is affecting you. Seeking support from others can make a real difference. Talking to a counsellor can provide a safe, confidential space to explore your thoughts and feelings without judgement.
Putting it all together
These five approaches offer practical ways of coping with change and stress in everyday life. Different situations may call for different strategies.
For example, if you have a job interview, which can bring both stress and change, rehearsing potential questions and preparing information about the company can help you feel more confident and less anxious.
If you have had a difficult or overwhelming day, taking time to relax through something you enjoy, such as gardening or baking, can help you reset and reduce stress.
If you’d like to find out how I can support you into putting the “Five R’s” into your life, please contact me here.
