Struggling with Time Signatures – Any Tips?

[AmpTech1984]

Hi everyone, I’ve been trying to incorporate some different time signatures into my playing lately, but I’m finding it pretty tricky. Most of what I've learned is in 4/4, so when I try to switch things up to 5/4 or even 7/8, my rhythm goes all over the place. I can’t seem to get the phrasing right, and it feels like I’m losing the groove. How do you guys adapt your playing when you encounter these time signatures? Any specific exercises or tips that have helped you? Cheers!