Coping with change
This blog was originally written by Alex Kollo for www.workplacestrategiesformentalhealth.com with contributions from Mary Ann Baynton and the Workplace Strategies for Mental Health Team.
Change is one of the few things you can count on in life and at work—and it’s a common source of stress for many people. Even subtle changes can impact our sense of control and familiarity.
When there’s change or uncertainty at work, it’s normal to experience some degree of fear or anxiety. If we’re also stressed for any other reason, our resistance to change can be intense. When we resist change that we can’t control, there can be a negative impact on our well-being, relationships and ability to cope.
We can all learn to better anticipate, adapt to and accept change. We can also learn to alter our situation and avoid unnecessary stress.
While every change will be different in terms of both its impact and how you respond to it, the following concepts can help you manage most changes with less stress.
Anticipate
Anticipate, expect and prepare for constant change in your life. The rate of change has been accelerating over the past 70 years, and every indication is that this trend will continue. If you begin to recognize that how and where you work, as well as the technology and equipment you use, will change on a regular basis, you’re less likely to be stressed by the idea of change.
Over the course of your working life you will likely experience changes like:
Role or job transitions, including promotions
Organizational restructuring
New leadership or bosses
New equipment, technology or tools
Revised systems or processes
Turnover, terminations or layoffs
New co-workers or customers
Relocation of workspace
Anticipating these changes can reduce our shock and discomfort when they do happen. Building your resilience, or your ability to cope with challenges and changes, is the best way to prepare yourself to deal with whatever life throws at you. For a deeper dive into resilience, complete the Plan for resilience.
Consider each of the following strategies to help you cope with change.
Accept
Accept the changes you cannot control. These can include changes at work that are not optional. When we resist change, it’s often as a result of fear.
Fear can trigger resistance to change.
When we’re stressed, it’s easy to get stuck in negative thinking. In fact, humans are “hard-wired” to look for potential threats so we can keep ourselves safe. This can lead to a negativity bias that narrows our focus to looking for problems instead of solutions. This is especially true when faced with uncertainty or change that is outside of our control.
We almost always resist change because of fear. The fear may be that:
The change won’t work
We won’t be successful at the change
It’ll be uncomfortable or extra work
We’ll have to give up something we enjoy or are good at
But when the change is outside of your control or required as part of your job, you can learn to face your fears and adapt to most changes. In the rare instance where the change is likely to cause harm to yourself or others, you should record your concerns and share them with those with authority.
Actively challenge any negative or fear-based thoughts. Ask yourself:
What do you fear about the change?
Is it true?
Are there facts that back up your fears?
What is the worst thing that can happen if you accept the change?
How likely is this to happen?
What are the things you do and do not have control over in the situation?
Getting clear about the pros and cons can help you manage your fear, making it easier to accept the change.
Adapt
In addition to accepting those changes that you cannot control, learning to adapt your internal thought processes – or how you think about the change – can make the transition easier for you. Some of the ways that you can adapt to change are:
After addressing any valid fears and concerns, keep your focus on making the best of the situation
Is there anything good that might come of this?
Are there career or learning opportunities?
Could there be improvements to your current situation?
Does it open up the possibility of new goals or priorities?
Request more frequent check-ins
Seek clarity on how your role might change
Ask questions and confirm any details you are uncertain about
Set new goals and objectives
Find humour in the situation
Be reasonable in your expectations of yourself while adapting to the change
Reframe your concerns as a desired solution. Rather than “This is very difficult” you might think “I need to find a way to do this more easily.”
Identify training that may help you get work done more efficiently
If we learn to adapt and respond to all situations, even those beyond our control, by facing our fears and making the best of each situation, we’ll improve the quality of our lives.
Alter
By altering your situation, you may be able to reduce or eliminate the stress around the changes.
Consider whether a change in equipment, workspace or routine could help
Identify ways to reduce distractions or conflicting demands during the time of change
Identify any resources or supports you may need during periods of transition
Ask for the help of a mentor
Consider contacting someone who has been through the change you’re being asked to go through. It can be a colleague, mentor or even someone outside of your workplace who has already adopted a similar change, and can give you advice or support.
It can also be helpful to find out what supports may be available as part of your benefits or employee assistance program – many extended benefits programs offer career counselling, coaching or other supports that can help you navigate change.
When we stop resisting a change that’s inevitable, we have the energy and focus to consider ways to make it easier to incorporate the change.
Avoid
Change can be stressful. It’s important to minimize other stressors when you’re faced with significant change. Try to maintain your existing routines and improve your self-care during times of transition.
Do your best to:
Keep your physical activity the same
Choose nutrition that gives you energy
Keep overtime at work to a minimum and take all of your breaks
Practice good sleep habits
If possible, avoid significant changes in your personal life
Continue or add in activities that you enjoy
avoid self-medicating with alcohol or drugs
