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Change is an inevitable factor of day-to-day life. But adjusting to a sudden and unexpected change at work can be hard, even if ultimately the change is a positive one. This article examines why it’s natural to feel wary about change, and what practical steps you can take to help you cope better with changes that do occur.
Why Do We Fear Change?
Significant change of any kind tends to take us out of our comfort zone, which can lead to some or all of the following fears: [1]
Fear of the Unknown
According to neuroleadership expert David Rock, the feeling of uncertainty registers as an error, gap or tension in the brain. “Not knowing what will happen next can be profoundly debilitating because it requires extra neural energy. This diminishes memory, undermines performance, and disengages people from the present.” [2]
Fear of Loss
When change occurs, it’s common to feel like you have wasted time and effort. The more emotionally invested we are in something, the harder it can become to accept the change. [3]
Fear of Failure
When change presents us with a new opportunity, we may perceive this as a new opportunity for failure. Change can sometimes involve a new position, department or even organization, and may require new knowledge or skills. Some people may then feel like they won’t make the transition well or learn the skills required. [4]Reflecting on what specifically you fear about a particular change can be an important initial step in helping you to deal effectively with change.
How to Cope With Change
Change may be difficult no matter what, but there are ways you can face it head on and make it work best for you:
Accept the Change
The first thing to do is accept that, often, there may be little or nothing you can do to combat the change itself. Once you have accepted this, you can begin to work with the change.
Take an Active Involvement in Change
If you become actively involved in the changes taking place it’s possible that you can have more of an effect on what happens. This can also help you feel invested in the change and empowered by it, rather than feeling that it is something that is being done to you. For example, you might get involved with the project team or committee behind the change if this is possible. [2]
Give Yourself Time
Dr Tamar Chansky, author of Freeing Yourself From Anxiety, notes that jumping into a swimming pool usually doesn’t feel good at first. Then a few minutes later, it feels better. Did someone warm up the pool? Or did we adjust?” Likewise, big changes in the workplace may initially feel overwhelming, but given time you can adapt to them. [1]
Stay Positive
It’s important to not to dwell on the negatives. If you take a step back and gain some perspective, you may begin to see how the change can potentially benefit you. While it’s okay to allow yourself a little time to worry and acknowledge your fears, you should then move your thinking on to the upsides the change could bring.
Always Have a Back-Up Plan!
Try to be aware of all the variables. When you accept that a change is taking place, you can begin to focus on the possible outcomes of the change and how they may affect you. It can be useful to have a contingency plan in place for any event that is likely to occur to keep yourself from being caught unawares.
Build Your Resilience
Sustained or prolonged periods of change, or being faced with various transformative projects at once can leave you feeling drained and demotivated. [5] Building your personal resilience levels can help you stay positive and combat the effects of ‘change fatigue’. You can do this by:
Creating Your Own Support Network
Having trusted colleagues, family members or friends you can talk things through with can really help, particularly when the going gets tough. This can allow you to offload, take a step back and regain focus on the positive aspects of change. Be careful, however, not to discuss any confidential or sensitive information outside the business.
Getting Some Feedback
Ask your manager for some feedback on how well they think you’re managing the change. This can help you to see the progress you’re making and to focus on aspects you could be doing differently or better. If you have a coach or mentor, you might also want to make your management of change a discussion point in your sessions, while the change is underway.
Having Some Downtime
Managing change can be demanding and sometimes stressful. So it’s important to make some time for yourself whenever you can. Try to take your mind away from things by using simple mindfulness techniques, or making time for some fresh air and exercise, even if it’s just a lunchtime stroll. Also try to get enough sleep. While you may feel you’re too busy to have any ‘me time’, it can be time well spent if it leaves you feeling more energized, refreshed and with a clearer mind.
Conclusion
Don’t be mistaken, change takes a lot of work and cooperation, and everyone can grow a little fatigued sometimes. However, the fact remains that it is an inevitable and unavoidable reality of life and work. But maintaining perspective, staying positive, and actively embracing change when it comes, can all help you to benefit from the opportunities it can present.
