Updating expectations and skillful response

To effectively navigate change, it is important to update expectations based on reality and respond skillfully. Setting appropriate expectations and creating space between an event and our response allows for reflection, strategizing, and making informed decisions. Labeling emotions, practicing self-distancing techniques, and treating first moves as experiments help overcome self-doubt and paralysis by analysis. Additionally, employing behavioral activation, which involves just getting started on what matters, can break inertia and lead to improved mood and engagement with change.