Tips on Moving Forward From Disruptions

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In my daily life I find that the biggest source of distress is my routine/structure being interrupted. How do you manage these interruptions constructively? (Do you try to assimilate it into your routine, or do you need a period of adjustment to function again?) For those of you who have lived with the distress surrounding routine changes for a long time, what is your view now? Are you calmer? I simply NEED structure and routines to function, or my brain is a firestorm of anxiety.

I have various strategies for this that don't always work. If the disruption is caused by a specific person, I usually want to yell at this person and tell them how they've ruined my day. Instead I find an isolated space, usually a bathroom, where I play out in my head everything I want to say to them. That often helps. In general spending a few minutes alone to process the change and create a new plan usually helps at least a little. Another thing I do is try to find ways that the change might make things better, or at least not make things worse. This doesn't help a lot but I still try it because it also helps with my overnegativity. And I try to remember that when it's over I can get back to my routine and that gives me a goal to work towards. Also if a change in my routine is planned ahead of time, I make sure everyone around me knows I need to know about it as soon as possible so it's not as unexpected. Nothing is going to work perfectly or all the time, but maybe some ideas?