Life and work often bring changes—new roles, shifting responsibilities, relocations, family transitions, or unexpected challenges. While many people adapt smoothly, sometimes these adjustments can feel overwhelming and affect our daily routine, mood, or performance.
 
This short self-check is designed to help you understand how well you are coping with recent changes in your life or work. It is not a diagnostic tool, but it can highlight if you may be experiencing more stress or difficulty adjusting than usual.
 
Your responses are confidential and will only be used to support your well-being. Take a few minutes, be honest, and use this as an opportunity to check in with yourself.
 
Please read each statement and choose the response that best describes your experience in the past two weeks.
 

Am I Adjusting Well To Change?

Not at all / Rarely

Sometimes / Moderately

Often / Most of the time

I have been feeling overwhelmed by changes in my personal or work life.  

I find it hard to concentrate on tasks because of recent changes.

My sleep has been disturbed (too much/too little) since the changes.   

I feel anxious or worried when thinking about recent life/work adjustments.

I have been more irritable or short-tempered than usual.   

I feel less motivated to carry out my daily activities.

I have been withdrawing from social interactions or avoiding people.  

I find myself preoccupied with the problems caused by these changes.

My physical health (e.g., headaches, fatigue, body aches) has been affected.  

I feel that my ability to manage responsibilities has decreased.

I often compare my current situation with how life was before the change.   

I feel hopeful that I can cope effectively with these changes.

You seem to be managing current changes with resilience. Occasional stress is normal, and you appear to be adapting effectively. Continue using your personal coping strategies (exercise, hobbies, social support). You may still explore preventive resources like mindfulness sessions or wellness articles.

GOOD (Coping Well)

You may be experiencing stress, low energy, or emotional strain linked to recent changes. While not severe, these challenges could affect your focus, mood, or relationships if left unchecked. Consider speaking with an EAP counsellor for brief, solution-focused support.

MODERATE (Some Difficulty Adjusting)

Your responses suggest significant challenges in coping with recent changes. This level of strain may impact daily functioning, health, or workplace performance. A confidential counselling session is strongly advised. The EAP can provide one-on-one support, coping strategies, and, if needed, referral for specialized care.

HIGH (High Adjustment Difficulty)

Am I Adjusting Well To Change?

Brilliantly

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