Starting a new job brings with it a wave of excitement, but also disruption. A new environment, new culture, and new expectations can feel overwhelming. Even with preparation, misunderstandings happen, routines are shaken, and it can be easy to feel out of control. For me, this period coincided with a sense of grief- both personal and reflective, adding an extra layer of emotional complexity.

In the early weeks, I noticed how physical strain mirrored the mental load. A persistent, energy-draining knot appeared between my shoulder blades. Sitting for long hours, adjusting to a new workflow, and carrying anxious energy all contributed to it. Initially, I tried to power through, but I knew that would only last so long.

I realised the importance of focusing on the things I can control. I leaned into routines and habits that anchor me:

• Cardio and weight training: Regular exercise has been vital, especially jogging outdoors. Feeling the air, the rhythm of movement, and the release of endorphins helped me process both stress and grief.

• Walking to the beach: There’s something about standing before the vast, sometimes terrifying ocean that helps ground you. It’s a reminder of perspective and a way to fully inhabit the moment I’ve given myself.

• Posture and workspace setup: Ensuring my desk and chair are correctly positioned, using a standing desk where possible, and moving regularly has prevented minor physical strains from becoming chronic pain.

• Nutrition and sleep: Maintaining balanced meals and prioritising eight hours of sleep have helped regulate energy and mood.

• Counselling skills for self-support: Journalling has been particularly effective. Writing daily allows me to notice worries and gently turn down their intensity using a “virtual volume knob.” Meditation has been a bit uncomfortable due to lingering anxious energy, but pairing positive affirmations with breath work has proven grounding.

After persistent effort, I finally found an exercise that released that stubborn knot between my shoulder blades. A small victory, yet it felt monumental in the moment. It reminded me that progress is rarely instant; it comes through consistent attention, patience, and small choices repeated over time.

Change, grief, and disruption are inevitable parts of life. They can feel overwhelming, exhausting, and disorienting. But by focusing on what we can control, our habits, our wellbeing, our self-awareness, we create a foundation that allows us to navigate even the most challenging transitions.

Writing this now, I’m smiling because I made it through a difficult period. And this blog serves as a reminder to myself and anyone reading- that maintaining grounded habits, even small ones, can be enough to carry us through change and grief while cultivating growth along the way.