How do I effectively manage change?

Our journey through life involves a series of changes - some major and many minor. Even though change has always been a part of life it seems that change is happening faster than ever before. This is especially evident in the workplace. Competition in a global marketplace, technological advances, changing demographics, and the speed of information transfer are just some of the influences that have had a dramatic impact on how organizations operate. Day-to-day work life is commonly filled with policy and procedure changes, shifting responsibilities, and expanding workloads. At the same time, our personal lives are often marked by competing demands and priorities.

Being able to adapt and respond effectively in a constantly changing world has become a necessary skill. And one that we can enhance and develop when we understand what goes on at a personal level when we are faced with change.

How we respond to change is a funny thing. There are times when we go out of our way to initiate change in our lives. For example, we may move house, city or country; change jobs or go back to school. Although we may be apprehensive about such changes, we are stimulated by the possibilities and opportunities that will emerge. 

When we initiate the change, we are likely to define the experience as exciting. On the other hand, these same changes might be imposed on us by circumstance, or the design of another person or our workplace. When change is imposed on us, our experience of the change is likely to be quite different. In these situations, we may feel threatened and fearful about the change, and focus heavily on negative outcomes. We may want little to do with the change and find ourselves resisting it fiercely.

Moving From Resistance to Acceptance

When we resist change, we knowingly or unknowingly behave in ways that attempt to keep things 'the way they were'. Our attitudes and actions are not aligned with the new directions and we are likely to feel discomfort or tension as a result. To help ourselves move from resistance to acceptance, it can be useful to understand that there are varied reasons why people may resist or struggle with change it isn't simply because we think the old way is better.

When we find ourselves resisting or struggling with change, the first step is to ask ourselves WHY?

It May be Because... We Are Creatures of Habit

Being able to do things the same way provides us with a large element of predictability, stability, and comfort in our lives. When it comes to our responsibilities at work, once we have done things the same way for a certain length of time, we end up getting quite good at what we do. This degree of competence contributes to our sense of value or worth. When we are asked to make changes that impact how we do our job, our sense of comfort and competence becomes disrupted. We may at times feel insecure about our abilities.

It is important to recognize that it is natural to feel out of sorts and frustrated from time-to-time when we are embarking in new directions. Doing things differently takes effort and the course is never really clear. It's important to ask ourselves what knowledge or skills that we may be lacking and to seek these out. We may also benefit from making a goal that relates to doing our personal best within a changing environment, acknowledging that things will not go smoothly all of the times.

It May be Because... The Change Involves a Loss

Certain life events, such as losing a loved one, involve an obvious major loss. In such circumstances we understand that people will grieve their loss. However, with other sorts of change the losses we experience are not always obvious. And with workplace change, our workload is usually so full that it is hard to imagine that we've lost anything. However, as a result of the changes, we may not have the same opportunity to connect with certain people or certain activities that we've enjoyed. These subtle changes can translate into a loss, and leave us feeling amiss and reluctant to move forward with the changes.

Making a special effort to stay connected with people that are important to us can be helpful.

Identifying those aspects of the change that represent benefits for us personally will help us get a balanced perspective and orient us positively toward the change.

It May be Because... We Fear the Unknown

During periods of change, when things are uncertain and unpredictable, we may fear or worry about the unknown. We may be anxious about where we are headed, and what the future will look like. We generally have a high need for information, and yet it is common for information to be sketchy or incomplete. In the workplace, a change in one area may require decisions in another that can't always be foreseen or articulated as quickly as we would like.

There are a number of things that we can do to help ourselves adapt to uncertainty or ambiguity:

• First, ask how the change will affect our immediate situation; ask questions to clarify things that seem unclear; stay focused on the task at hand; focus on one step at a time or one day at a time. To minimize worry about what lies ahead ask yourself the question 'is there anything that I can do about this matter?'
• If yes, then identify the action to be taken. If not, acknowledge that 'I have no control over this matter' and focus on those things that you can influence.
• We can learn from our past experience of change by asking 'have I been through anything like this before?' or 'how did I get through it and what seemed to work?'

Positive Orientation Towards Change

No matter what change we are faced with in life, it will be much easier to cope with and adapt to if we hold a positive attitude about change in general. This doesn't mean that we necessarily have to agree with the circumstances or details of the change. In fact we may disagree with it, but can still adapt to it in a constructive manner.

Having a positive orientation towards change involves:

• knowing what we can and cannot control in a given situation
• recognizing that disruptions are a natural response to change
• being creative and looking for the opportunities that change creates
• recognizing that there are a number of right ways to do things
• utilizing our personal resources and strengths to actively do the best we can

Being Aware and Taking Care

Having a positive orientation towards change will go a long way in minimizing the stress that we may experience during times of change. Nevertheless, it is important to be aware of our stress levels, and to take special care of ourselves during these times. This means ensuring that we are getting enough rest, eating healthily, and participating in activities such as exercise, relaxation techniques, and hobbies that help us get away from this stress. Many people find that speaking with an EAP counsellor can be helpful during periods of HEIGHTened change.

We each have an active role to play in how we respond and adapt to change that we experience in life. Understanding this will make it much easier to take advantage of the opportunities for learning, and personal growth that do exist amidst change.

Contributed by Shepell-fgi

The Awakening (Author Unknown)

A time comes in your life when you finally get…when, in the midst of all your fears and insanity, you stop dead in your tracks and somewhere the voice inside your head cries out…ENOUGH1 Enough fighting and crying and blaming and struggling to hold on. Then, like a child quieting down after a tantrum, you blink back your tears and begin to look at the world through new eyes.

This is your awakening.

You realize it’s time to stop hoping and waiting for something to change, or for happiness, safety and security to magically appear over the next horizon.

You realize that in the real world there aren’t always fairy tale endings, and that any guarantee of “happily ever after” must begin with you…and in the process a sense of serenity is born of acceptance.

You awaken to the fact that you are not perfect and that not everyone will always love, appreciate or approve of who or what you are…and that’s OK. They are entitled to their own views and opinions.

You learn the importance of loving and championing yourself…and in the process a sense of new found confidence is born of self-approval.

Your stop complaining and blaming other people for the things they did to you – or didn’t do for you – and you learn that the only thing you can really count on is the unexpected.

You learn that people don’t always say what they mean or mean what they say and that not everyone will always be there for you and everything isn’t always about you.

So, you learn to stand on your own and to take care of yourself…and in the process a sense of safety and security is born of self-reliance.

You stop judging and pointing fingers and you begin to accept people as they are and to overlook their shortcomings and human frailties…and in the process a sense of peace and contentment is born of forgiveness.

You learn to open up to new worlds and different points of view. You begin reassessing and redefining who you are and what you really stand for.

You learn the difference between wanting and needing and you begin to discard the doctrines and values you’ve outgrown, or should never have bought into to begin with.

You learn that there is power and glory in creating and contributing and you stop maneuvering through life merely as a “consumer” looking for you next fix.

You learn that principles such as honesty and integrity are not the outdated ideals of a bygone era, but the mortar that holds together the foundation upon which you must build a life.

You learn that you don’t know everything, it’s not you job to save the world and that you can’t teach a pig to sing. You learn the only cross to bear is the one you choose to carry and that martyrs get burned at the stake.

Then you learn about love. You learn to look at relationships as they really are and not as you would have them be. You learn that alone does not mean lonely.

You stop trying to control people, situations and outcomes. You learn to distinguish between guilt and responsibility and the importance of setting boundaries and learning to say NO.

You also stop working so hard at putting your feelings aside, smoothing things over and ignoring your needs.

You learn that your body really is your temple. You begin to care for it and treat it with respect. You begin to eat a balanced diet, drinking more water, and take more time to exercise.

You learn that being tired fuels doubt, fear, and uncertainty and so you take more time to rest. And, just food fuels the body, laughter fuels our soul. So you take more time to laugh and to play.

You learn that, for the most part, you get in life what you deserve, and that much of life truly is a self-fulfilling prophecy.

You learn that anything worth achieving is worth working for and that wishing for something to happen is different than working toward making it happen.

More importantly, you learn that in order to achieve success you need direction, discipline and perseverance. You learn that no one can do it all alone, and that it’s OK to risk asking for help.

You learn the only thing you must truly fear is fear itself. You learn to step right into and through your fears because you know that whatever happens you can handle it and to give in to fear is to give away the right to live life on your own terms.

You learn to fight for your life and not to squander it living under a cloud of impending doom.

You learn that life isn’t always fair, you don’t always get what you think you deserve and that sometimes bad things happen to unsuspecting, good people…and you lean not to always take it personally.

You learn that nobody’s punishing you and everything isn’t always somebody’s fault. It’s just life happening. You learn to admit when you are wrong and to build bridges instead of walls.

You lean that negative feelings such as anger, envy and resentment must be understood and redirected or they will suffocate the life out of you and poison the universe that surrounds you.

You learn to be thankful and to take comfort in many of the simple things we take for granted, things that millions of people upon the earth can only dream about: a full refrigerator, clean running water, a soft warm bed, a long hot shower.

Then, you begin to take responsibility for yourself by yourself and you make yourself a promise to never betray yourself and to never, ever settle for less than you heart’s desire.

You make it a point to keep smiling, to keep trusting, and to stay open to every wonderful possibility.

You hang a wind chime outside your window so you can listen to the wind.

Finally, with courage in you heart, you take a stand, you take a deep breath, and you begin to design the life you want to live as best as you can.

The Pleasure-Pain Principle

One of the most well-understood and researched operating principles of the human brain is the pleasure-pain principle. Simply stated, our brains are wired to maximize reward and to minimize threat. This means, the choices and decisions we make on a daily basis are continually influenced by this operating principle.

I want to take a moment and dive into a little more detail into how the principle influences brain function and chemistry. When we perceive ourselves to be in a safe and familiar surrounding this affords us access to our executive functions - the possibility to think and to contemplate. We are using the prefrontal cortex of the brain. This means we have the flexibility to weigh choices and evaluate different amounts if information. Having the room to think also allows us to make connections both at a linear (logical) level (i.e. 1 +1= 2) and at a non-linear (creative) level (i.e. 1+1= 11).

When we feel we are under some level of threat our brain immediately shifts from the higher, executive functions of the prefrontal cortex to the more basic, emotional functions of the limbic system. The brain makes this shift to conserve energy by triggering well-learned, automated patterns and to focus all resources on the perceived threat.

This shift to the limbic system means that our attention and thinking becomes super-focused. We tend to focus only on the threat, which in turn severely limits our ability to see options and possibilities - both obvious and subtle. It also limits our ability to take a chance to solve the dilemma, because we see any viable option as too risky. If we had been thinking more clearly and logically (i.e. activating the prefrontal cortex and not the limbic system) we would have seen the wisdom of the choice and taken the decision.

One of the more interesting models I've come across describing the pleasure-pain principle is an excellent article from NeuroLeadershipjournal (this link will take you directly to the article). The author, David Rock, describes an elegant model he calls the SCARF model. It's an acronym for Status, Certainty, Autonomy, Relatedness and Fairness.


Status is about how important we feel in relation to others around us. Although, Rock does not mention it in his article, I see status includes the appreciation and recognition we get from others for who we are and what we contribute. The feedback we get from our surroundings is also a form of confirmation about who we believe we are.

Certainty is about how familiar we are with the world around us. It allows us to predict what will happen and thus we have certain expectations. This is a major reason why many people do not like change.

Autonomy refers to our feeling of having control and oversight over our lives. It also means that we feel we have the flexibility and the freedom to make decisions and to choose amongst options.


Relatedness means we feel connected and valued with those around us (i.e. colleagues, friends, family and so on). It is a feeling we have if we belong to a group or if we stand outside of that group. Relatedness is strongly linked with the sense of trust we have with the people who are in the same group.


Fairness means we are treated as equals and that there is a level of transparency in the relationship and in communication. That there is no second or hidden agenda.


If any part of the SCARF model is perceived to be under threat, the brain instantly activates the limbic system and conversely deactivates the prefrontal cortex. If we are not attentive to this shift and consciously take action, we considerably limit our ability to deal rationally with the threat in front of us. What instead happens is that our emotions take over clouding judgement and not dealing intelligently with the dilemma.


In my next post, I will talk about specific steps you can use to consciously take action to shift your brain and its neuro-chemistry to help you instead of hindering you.

Problems vs. Solutions - Insights to Utilizing Your Brain

Over the last couple of months, I've tried to read as much as I could on how the brain works and how to utilize some of the most current understanding of this amazing organ.  I want to take some of those ideas (none of which are mine) and share it with you.

I don't think it is necessary to dive into the deep details of the of the brain's functioning.  I want to skip the heavy theory (as interesting and valuable as it is), and instead, dilute it down to some essential skills that you can apply or help others in your leadership or coaching roles.

In this particular entry I want to focus on the ubiquitous problem-solution balance that each of us faces on a daily basis, both in our private and professional lives.

As much as we would like to think that we can multi-task, we are simply kidding ourselves.  Basically, the brain can only focus on one thing at a time.  This means, when we believe we are multi-tasking what is simply happening is that our attention shifts from one task to the next.

When it comes to the problem/solution relationship, you are either focusing on the problem or you are focusing on the solution.  You can not focus on both.

Now if we just step back and let the brain take over, it will automatically shift to default mode, which is to focus on the problem.  Why is this?  The brain is always searching and moving toward certainty. Certainty, in the case of the problem/solution relationship, is the problem. We generally know what the problem is, and subsequently, we are able to picture it. We are certain about what the problem is all about.

This is not the case when we are dealing with trying to find a possible solution to a problem.  There could be several solutions to a problem, and we are not always able to picture what that solution could look like.  This inability to have a crystal-clear picture of the solution lies in the realm of uncertainty.  This means we need to consciously focus our attention on the solution otherwise the brain will automatically move to default mode - toward certainty of knowing the problem.

There is a definite difference in brain chemistry depending on if our attention is problem-focused or if it is solution-focused. If it is the former, than our brains release a neurotransmitter called norepinephrine. If it is the latter, than our brains release another type of neurotransmitter called dopamine.
 
For simplicity's sake, norepinephrine's major role is to make us feel alert and to focus our attention.  It is commonly linked to away emotions such as uncertainty, anxiety and different levels of threat.  When we perceive our situation as threatening, whether mild or elevated, our mind focuses solely on that threat.  The brain blocks out all other incoming information and devotes all it's limited resources on dealing with the immediate threat.  It tends to restrict thinking and finding possible insights.

Dopamine, on the other hand, is the neurotransmitter of desire.  That is, whenever our curiosity or interest is peaked, the reason is the release of dopamine.  It is the key-ingredient that is needed in order for us to learn.  It is linked to toward emotions such as creativity, engagement, motivation, curiosity and interest.  When we have a release of dopamine it tends to fuel more thinking and encourages the brain to fill in gaps in our knowledge, which leads to different levels of insight.

Let's move back to the problem/solution relationship.  So depending on what you focus on, it will determine what neurotransmitter is released.  By being more solution-focused this attentions shifts the brain to release more dopamine, which in turn increases the likelihood of us moving us through our dilemma.

A simple ways to be more solution-focused is to ask yourself questions that encourage your mind to seek answers and insight.