Building Resilience & Preparing for Daylight Savings Time

With the time change to Daylight Savings Time (DST) in most of the US coming up on March 9, we wanted to talk about:

How to strengthen your resilience in general, for everything life throws at you.
Setting yourself up for success with the upcoming time change even if you find it disruptive to your routine.

Building Resilience

We never really know when life is going to throw us a curve ball (or two or three). Our advice is to build resilience so that when life’s challenges come your way, you can be better prepared to take them in stride. If fact, building resilience to disruptions in routine is all about developing flexibility, a positive mindset, and practical strategies to cope. Here are five areas where you can build your resilience skills:

1. Acceptance and Flexibility

Life is unpredictable, so it’s important to accept that disruptions will occur. Instead of feeling frustrated, try to see these interruptions as an opportunity to practice adaptability. Recognize that, while it’s great to have a routine, it’s important to build in flexibility. For example, you can have a general plan but leave some open time slots for unexpected tasks or relaxation. And, speaking of plans, sometimes things will not go according to plan, and that’s okay. Learning to let go of the need for everything to be perfect can reduce your stress levels. It’s important to give yourself grace during these times.

2. Focusing on What You Can Control

Try to view disruptions as challenges to grow from, rather than setbacks. A growth mindset can help you bounce back quicker. Remind yourself that you have faced challenges before and can handle this one, too. When routines are disrupted, focus on the elements you can still control. Whether it’s your attitude, actions, or some aspects of your environment, maintaining a sense of control can reduce stress.

3. Prioritization

During disruptions, it’s easy to get overwhelmed. Break your tasks into essential ones and prioritize what needs to be done. This keeps you focused and helps you manage stress.

4. Coping Strategies and Emotional Awareness

Identify ways to calm yourself when things go off course. This could be practicing mindfulness, doing breathing exercises, taking a walk, or talking to someone for support. Having a go-to strategy when you’re feeling overwhelmed can help you regain your composure quickly. Pay attention to how you feel when things don’t go as planned. Recognizing your emotional reactions allows you to manage them more effectively instead of being caught off guard.

5. Your Support System

Having a network of friends, family, or colleagues to lean on can help you stay grounded during times of uncertainty. Don’t hesitate to ask for help or lean on them when needed. As the Beatles put it: “I get by with a little help from my friends…..” It’s all about finding balance. Resilience is a skill that gets stronger the more you practice it, and the more mindfully you practice it. After your next curveball, take some time to reflect on how you handled it, what worked and what didn’t. Learn from these experiences, and over time, you’ll develop better strategies for handling disruptions in the future. Next, let’s apply some of these skill-building concepts to our upcoming time change. For many of us, switching to Daylight Savings Time can be tough for our bodies and routines – but, there are ways to ease into it more gracefully. Here are a few ideas to make the transition smoother:

Daylight Savings Time Tips

1. Gradual Adjustment:

In the week prior to the time change, start shifting your bedtime and wake-up time by 15-30 minutes earlier each day. This can help your body adapt more easily to the time change. If you’re worried about sleeping through the time change or missing an appointment, use an alarm to wake up at the new time until your body adjusts. Know that your body will adjust with time – it won’t feel off-kilter forever. Cut yourself some slack until then.

2. Lifestyle:

Natural light is key to regulating your circadian rhythm. In the days leading up to DST, try to get outside in the morning, as it helps your body wake up and adjust to the earlier start. If you can, on that first Sunday morning after the time changes, spend time outdoors, exercising if possible (even better if you’re with a friend!). Regular physical activity helps regulate sleep patterns. A bit of daily exercise, especially in the morning, can help you feel more energized during the day. Finally, eating heavy meals late at night can disrupt your sleep. Keep your meals lighter in the evening and aim for a balanced diet to support overall energy levels.

3. Sleep Hygiene:

Caffeine can interfere with your sleep, making the adjustment harder. Try to avoid it in the afternoon or evening, especially in the days before the time change. Consistency helps reset your internal clock. Try to go to bed and wake up at the same time every day, even on weekends, as you are adjusting to the time change. Create a calming bedtime routine to help you wind down. Avoid screens and bright lights at least an hour before bed, as they can interfere with your ability to fall asleep. By taking these small steps, your transition to DST can be a lot easier on both your body and mind. And by applying some resilience skill building, you will find that you can handle all of those curve balls with greater ease.