coping with CHANGE April 25, 2013

This is normal.  You can expect to have feelings such as frustration, a sense of powerlessness, and anxiety. This is not unusual.  You can also expect that, over time, you will gain a better understanding of your path forward and move past these emotions as you begin to appreciate, embrace, and integrate change.   Change as we know, is an inevitable part of life. Impermanence is a given. Managing change effectively means not fearing or resisting change and challenges, but instead empowering oneself with the necessary skills to navigate through uncertainty. Preparing oneself for inevitable change and understanding the normal range of responses to stress, can help you to feel more confident and leads to sustained /increased organizational performance. Below is a list of normal reactions to change, and some strategies that lead to resilience. Normal Reactions to Uncertainty • Shock, numbness, and withdrawal • Fear, and insecurity • Frustration, resentment, and anger • Sadness, depression, and guilt • Unfairness, betrayal, and distrust • Relief, and optimism, excitement • Lack of interest in activities • Preoccupied, unable to focus • Sarcasm, cynicism Strategies for Resilience • Simply acknowledge your current situation, and be aware that normal reactions to uncertainty are to be expected. • Take charge and plan in advance how you will respond to change. Prioritize steps that will aid in minimizing your anxiety and stress levels. • When change occurs, both positive and negative feelings will often emerge, often at the same time. It’s important to talk and confide in a few people you trust about current changes and pressures associated with the transition. Don’t isolate yourself with your concerns. Seek out individuals who have a sense of hope and who can help you strategize. • Seek out lines of communication. Clear communication and information in times of uncertainty can aid in minimizing stress and anxiety levels. Understand that acknowledging ambiguity and what you don’t know is equally important. • Develop adaptable coping skills. Examples include exercise even if it’s for thirty minutes a day. Maintaining a schedule such as waking up the same time every morning, or going to bed at a predictable time. Calm the mind through the practice of yoga, or meditation. Bringing awareness to your present moment can have calming effects. • Think back to challenging times in your life and draw upon how you coped successfully. • Develop positive emotions that include gratitude, happiness, compassion towards self and others. Positive emotions increase optimism and resilience. • Laughter and humor are important tools in times of stress. Laughter can break up seriousness in a conversation and trigger the release of endorphins which helps relieve tension and reduce stress. • Be proactive. Each individual has the capacity to cope and deal with situations effectively. If you find yourself having a difficult time managing stress that is affecting your well-being, please contact  Special Assistance Program. (who is that?) Remember – Successfully managing through uncertainty, increases resilience, self-confidence, motivation and productivity.