Lessons in embracing change within work environments

Handling change at the workplace is important because “the only constant in life is change” (Heraclitus, an ancient Greek philosopher). You will encounter change frequently, and your ability to manage change effectively is a critical ingredient to your success.

We all love having a plan—whether it’s a work plan or a weekend plan, a personal development plan or a travel plan. Plans provide the illusion of certainty and control. But how do you handle it if there are sudden changes to plans for reasons outside your control?

Your company may abandon the project you were working on. A friend may cancel a social commitment. Your exams may get rescheduled. Your flight may get cancelled.

What does this change do to your mental and emotional state? Can you go with the flow, adapt to change, and even embrace it? Or are you anxious, uncomfortable, stressed, and distressed?

In these situations, the only thing that you have control over is yourself—your thoughts, behaviours, how you interpret the change, and how you allow it to affect you. You can choose to let the change rattle your equilibrium and throw you into internal turmoil. Or you can choose to step out of your comfort zone and meet the change head-on.

Everyone reacts to change emotionally. Fear of the unknown may make you uncomfortable. The sense of losing control may cause panic, hopelessness, and helplessness. The transitions needed may trigger feelings of grief and loss.

You may feel as though you are losing a part of yourself—your image, self-worth, role, dreams, beliefs, or assumptions about the world. You may feel confused, shocked, angry, or resentful. These are some initial emotional reactions to change.

After this initial period, you may transition to a more intellectual response to the change, attempting to understand its meaning for you. You may make a conscious decision to move forward because there is nothing else you can do about it. You will try to adapt and reduce your stress.

The last phase of embracing change is accepting the change. You reframe the situation and understand that while the change may result in differences, you can make it work for you.

This is the goal whenever you are confronted with change—to transition smoothly from the emotional and intellectual phases to the acceptance phase.

How can you enhance your ability to adapt to change?

Acknowledge your fears.

It is normal to feel scared or anxious about the unknown and uncertain. Sit with your fears and feelings and validate them. This will help you accept and navigate the process of embracing change with a more realistic perspective.

Write it down.

When confronted with a big change, your mind might flood with conflicting emotions, what-if scenarios, and worries. Writing can help get them out of your head and identify patterns or mental blocks you may need to overcome to feel safer embracing the change.

Focus on what you can control.

When you let go of the things you have no control over, you gain acceptance, peace of mind, and reduced anxiety. Focus on the positives. It may not be what you had planned for, but what are the opportunities that might come about because of the change?

Stay flexible.

Life rarely goes as you imagine or plan. Rolling with the unexpected challenges and curveballs that come with new routines and experiences requires resilience. Acknowledge your rigidities and address them.

Recognise all your strengths and abilities.

No matter what external changes occur, these qualities make up who you are and will always stay with you.

Prepare, if you can.

Be proactive and look for opportunities. Depending on your circumstances, you may want to conduct some research, create a list of pros and cons, or seek out information that can help you adapt to the change.

Be grateful.

Make sure that your glass is half full. Remember the things you are grateful for each day.

Build your resilience.

Be mindful of your self-talk, as it can have a profound impact on your feelings about yourself, your mood, and your behaviours. Are you self-critical? Are you self-deprecating? Or are you encouraging? Be patient and kind to yourself.

Develop a growth mindset.

Be curious, creative, and open-minded to new ways of being and doing. Allow for continuous, life-long learning. Challenge pessimistic thoughts. Revisit your goals. Take a risk and step out of your comfort zone.

Take care of yourself as navigating through change can be emotionally and physically draining. It requires self-reflection, new learning, and unlearning. Connecting with a therapist for this journey can be immensely beneficial.