Navigating change: 3 tips for adapting to transitions

Life is full of change. While some changes are exciting, other changes are more challenging to navigate. They push us out of our comfort zones and force us into situations we may not feel ready to face. 

In this resource, we’ll share a few tools and strategies that can help you navigate major changes while sticking with your healthy habits when life throws you curveballs.  

The Hinge Health care team (physical therapists and health coaches) regularly shares these methods with members who seek support as they build new habits like exercising regularly.

3 tools to navigate change 

1. Acknowledge

First, acknowledge that you’re facing a major change that may be impacting your daily routines. Things such as your sleep, eating habits, stress levels, and even your pain levels can be thrown off in times of change and transition. Acknowledging the change for what it is can help you to accept what you cannot control and find solutions to what you can take control of. 

If you are finding this difficult to do, taking the time to reflect on things such as your pain levels, quality of sleep, and stress levels may help to paint a clearer picture of how these changes are impacting your day to day. You can do this by asking yourself a few questions.

• What has your quality of sleep been since being made aware of the change? 

• Have you been more irritable, or noticed changes in your mood since the change?

• Has your pain increased or shifted since the change? 

Each of these questions can help you reflect on and better understand the impacts that these changes are having on you. 

2. Reframe 

Sometimes change is scary. Sometimes it’s exciting. Regardless, change can be stressful. One way to combat the stress that comes with change is to reframe unhelpful thoughts. 

Reframing is not pretending everything is perfect or denying your authentic emotions. Rather, it allows you to look at a situation from a different perspective. It’s a way to shift your thoughts to avoid getting stuck in negative thought patterns. 

So instead of saying, “There’s not enough time in the day,”  you could say: 

• “In the next 10 minutes, I know I can accomplish  X…” 

• “I’m struggling to adjust to my new routine right now, but I will find ways to stay active, manage my stress, etc.” 

Take a moment to consider how you might reframe any unhelpful thoughts you have about the change you’re facing.

3. Prioritize 

It’s normal to feel like there aren’t enough hours in the day when seeking ways to adjust to life changes. Ask yourself: What is most important at this moment? 

Is it setting a new schedule? Staying active? Getting the kids to school on time? It doesn’t matter what your top priority is at this moment. You just want to identify what you value most so you can give your energy to those areas. 

To further clarify what it is you value most at this time, you could ask yourself: 

• What do I want to remain constant in my life? 

• What am I willing to let go of? 

• What no longer serves me? 

• What makes me feel grounded and at peace? 

Health coach tip: You might find it worthwhile to block time in your day (even just a few minutes) for yourself. Think of this as a way to recharge your mind and body so you can give your best effort to whatever it is you need to prioritize at this time. This could be a quick stretch session (such as exercises in your Hinge Health app), a walk around the block, or doing a short breathing exercise.

Aim for consistency

When you’re going through a big change, having consistency in your life can help you feel anchored and grounded. It’s consistency (not perfection) that helps you stick with healthy habits for the long term. 

For instance, if you’ve established a good routine with exercise therapy, maintaining this habit can benefit your mind and body in many ways (especially during stressful life changes). If finding time for exercise (or other goals) is a barrier, these tips can help. 

• Schedule it. Dedicate specific times in your day for activities related to your goal. This reduces the risk of getting too busy, forgetting, or procrastinating.

• Set reminders. Use phone alerts, sticky notes, or alarms to keep yourself on track. Reminders help you stay committed amid busy schedules.

• Be flexible. Life can disrupt routines. If you miss your usual session, adapt by fitting in a quick walk or meditation later. 

• Think small. Something is better than nothing. Even if you do a quick stretch or take a few deep breaths to de-stress, it helps you maintain consistency.

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.