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Do you keep a flashlight at home, ready in case the power goes out? You probably go to the dentist for regular checkups to prevent major problems. And we all know its good to have a savings account set aside for rainy day situations. We do these things because its wise to prepare for the unexpected moments of life. There is security in knowing we have a plan in place to handle those inevitable situations when our daily routine might be thrown out of balance for a while. But how many of us prepare emotionally for change? REBOUND is a program created by MHA-EM to help you learn about anticipating your needs during times of change. Whether youre handling a happy occasion like welcoming a new baby or dealing with something more complicated such as the loss of a job or caring for a sick loved one, its comforting to have a strategy to help guide yourself back to a place of stability.

Bounce Back Into Life with

REBOUND will help you explore the 7 steps to coping with change:
Reserve your energy for what you can control Expect physical, emotional and social reactions Balance the areas of your life Outline your needs, strengths and goals Utilize stress management strategies Negotiate with yourself and others to get your needs met Dont overemphasize the negative effects of change Recognizing and acknowledging your challenges rather than trying to ignore them is the first step towards personal growth. Using the steps in REBOUND can help you embrace change and realize that sometimes even the most difficult situations often create positive new realities.


REBOUND is a personal strategy to prepare for lifes inevitable ebbs and flows. It is about building resilience, exercising strengths and increasing your ability to cope with adversity. Resilience is the ability to be successful, personally and professionally, in a fast-paced and continuously changing environment. While some people may appear to be innately more resilient than others, being resilient is a set of skills that can be learned and developed at any stage in life.

The 7 Steps for coping with change and bouncing back into life.

stress management strategies


Times of change, uncertainty or loss are typically accompanied by increased stress. While mild to moderate amounts of stress are not harmful, prolonged bouts can have a negative impact on your mental and physical wellbeing. You can achieve good stress management when you ADHERE: A ..... maintain a positive ATTITUDE D ..... follow a healthy DIET H ..... maintain a sense of HUMOR E...... get plenty of EXERCISE R ..... practice techniques to RELAX E...... have realistic EXPECTATIONS

We may never bounce back to the same spot, but we can bounce toward a different path.

RESERVE your energy

for what you can control

Thinker, theologian and commentator Reinhold Niebuhr a native of Wright City, MO provided one of the worlds most useful bits of wisdom when he wrote, give us courage to change what must be altered, serenity to accept what cannot be helped, and the insight to know the one from the other. Giving way to worry or stress can zap both your mental and physical energy. Sometimes its unavoidable. But when we dwell on these feelings for long periods of time, especially for situations that we cannot control, it hurts our ability to recover. Reserve your energy for the aspects of life that you can influence. Keep in mind your personal strengths, resources, skills and abilities which will help you determine possible outcomes.

In the middle of difficulty lies opportunity. Albert Einstein

BALANCE the areas

of your life


with yourself and others to get your needs met

Having a balanced life means you dont feel that your heart or mind is being pulled too hard in any single direction. Perhaps youre moving and its caused you to be unfocused at work. Or maybe an important personal relationship has changed and youve placed all your attention on that instead of taking care of yourself. These are situations where a life change has created an imbalance. The elements of your life can typically be divided into three categories: self, personal and family relationships, and achievements or work. The most fulfilled people successfully balance these three categories. Whatever your challenge, you can work to recognize when there is an imbalance and take steps to make adjustments.

During a tumultuous period, its best to have a clear understanding of what you need to move forward. Your first priority must be to find patience within yourself allow yourself time to identify your specific stressors and what you need to overcome them. Next, communicate with those close to you about how youre feeling and what, if anything, they can do to help. Being fair and good to yourself is important at all times, but especially so when youre dealing with change.

The bamboo that bends is stronger than the oak that resists. Japanese Proverb

EXPECT physical,
emotional and social reactions

It is common to experience a wide variety of reactions during times of major change. Your body might signal distress through headaches, increased or decreased appetite, or sleep issues. Your shifting emotions may leave you feeling irritable, anxious or having difficulty concentrating. You may notice yourself pulling away from friends, family or coworkers. Each of these reactions is typical for someone going through a life change. Anticipating and recognizing them can be quite helpful in reducing the length and severity that you experience them.

DONT overemphasize
the negative effects of change

and goals

OUTLINE your strengths

Periods of significant life change can upset the usual way we do things while also providing the spark to try something new. It is a perfect time to take a personal inventory of your strengths and resources, to rethink your goals, and set new ones. Doing so can tip the balance of change toward opportunity.

Having perspective means taking time to look at your life from 10,000 feet. Things usually look much different and typically much better - when you train yourself to pull back and take the long view. Learning to have patience and perspective while also recognizing the positive effects of change will help you turn challenges into positive lifechanging moments.

The primary goal of this guide is to encourage you to take care of yourself. If you feel overwhelmed, unable to cope, or stress is affecting your ability to function, you could be suffering from something deeper like depression or anxiety. Dont let it go unchecked. Contact your health care provider and work toward finding a happier, healthier future. You can also call us if you would like personalized attention. Mental Health America of Eastern Missouri will provide you with support and information or connect you to resources or service providers who are equipped to address your needs. Were here to help.

(314) 773-1399

About Mental Health America of Eastern Missouri

Good mental health is fundamental to the quality of every human life. Founded in 1945, MHA-EM is one of 300 affiliates of Mental Health America. This community-based organization works to reduce stigma, remove barriers to mental health care, and improve the mental wellness of everyone, especially the 54 million individuals with mental illness. At MHA-EM, we are passionate about promoting mental wellness for everyone. We believe good mental health is the foundation for living life to the fullest. We demonstrate this belief through advocacy, education and service. We offer programs and services that show people how to take action to improve mental wellness and offer support for those facing mental health issues. We are a voice for positive change. Help our voice be heard by making a donation to MHA-EM today.

Mental Health America of Eastern Missouri

1905 S. Grand Blvd. | St. Louis, MO 63104 314-773-1399 voice | 314-773-5930 fax 1-800-359-5695 Missouri toll-free |

We are your resource.

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