Life has a way of throwing unexpected curveballs. One day you're in your routine, and the next you're faced with a sudden change-job change, a natural disaster, political volatility, or a personal loss that leaves you reeling. In these moments, it's easy to feel like you're alone, but the truth is, a wide range of feelings is a normal and expected human response to an out-of-the-ordinary situation. Focusing on what you can control and developing a toolkit to manage stress and restore your energy is a great way to take care of yourself during a stressful time.

Give yourself time to feel The first step in navigating any difficult change or event is to give yourself permission to feel. Acknowledging your feelings is the beginning of healing and the first step toward moving forward. While everyone responds a little differently, you're not alone; others may have similar feelings.

Adjust your expectations After an unexpected event or change, you may want things to go right back to normal. However, you may need to adjust your schedule and realign your priorities. Re-establish the work/life routines that are "must dos" and support your well-being.

Move your body Moving your body is a powerful way to reduce stress. It doesn't have to be a vigorous workout; it can be as simple as stretching at your desk or a short walk. Find a physical activity you can do daily to release some of the day's tension. For those at a desk all day who just can't get away, we've found some simple "deskercise" activities that can be done while at work. Just be sure to talk to your doctor first if you have any medical concerns.your well being and set small, realistic goals, giving yourself flexibility as needed.

Engage in things that restore you What activities genuinely make you feel good and recharge your batteries? This could be anything from being with friends and family, spending time in nature, volunteering, listening to music, reading, or being with pets. Identify what works for you and make a list.

During a stressful moment, a quick reset can be incredibly effective. Try these techniques:

The 5 Senses grounding: Focus on the present moment by using all five senses to describe something in detail. For example, "The mug is warm, smooth, smells like coffee, and has a floral design." This simple exercise shifts your focus away from distressing thoughts.

The 4-7-8 breathing: When we're stressed, our breathing often becomes shallow. Conscious breathing can help calm your nervous system. Inhale through your nose for a count of 4, hold your breath for a count of 7, and then exhale through your mouth for a count of 8. Repeat this a few times to feel a sense of serenity. (Note: Consult your doctor if you have respiratory conditions before trying this.)

Connect with community and support system Let your trusted community know how you're feeling and check-in on them. Mutual support and connection is an important part of stress reduction and developing resiliency.

Remember that mental support is available Feelings are temporary and constantly shifting. And sometimes it's helpful to process intense feelings with a counselor. This is where your Employee Assistance Program (EAP) can be a valuable resource. It's a confidential, free benefit designed to help you and your family navigate life's challenges. Don't hesitate to reach out to a behavioral healthcare professional for consultation. Taking care of your mental and emotional health is just as important as taking care of your physical health.

At First Choice Health, our EAP delivers compassionate, practical support for employees and their families, whenever and wherever they need it. We're a team that puts people first and goes beyond traditional models to offer flexible and quick access to the right care. Are you an employer or broker interested in learning more? Reach out today! www.fchn.com/EAP