MINDSET The KBR Link Mental Health Spotlight
Navigating Change and Uncertainty
The beginning of a new year often ushers in many kinds of changes. They may be personal, professional, local, regional or global. Changes may be within our control or stem from outside factors. Regardless, science shows us two things about change that don’t change.
01.
Change is inevitable.
02.
Our brains are wired to equate change to stress.
Why are change and uncertainty so stressful?
We know that when our brains detect a change — small or large — we enter a “threat state.” It may be something relatively small, like your favorite coffee shop being closed for renovations. Or it may be a large change that affects your region or country. Regardless, our minds tell us that this change to our routine is dangerous. This reaction was quite useful when our only focus as humans was to cultivate food, water and shelter. Changes today can be much more nuanced. However, our brains have not adjusted. When we are in a threat state, we can experience:
- Debilitated decision-making
- Decreased emotion control
- Feeling anxious, restless or stressed
- A lack of confidence
- A focus shift. We focus on surviving not thriving.
In addition to a threat state, change is often accompanied by a perceived sense of loss. It may be a loss of our time, resources, connection, or something else. Loss often results in grief. If you are going through a period of change, it is important for you to realize that you may also be, in a way, grieving, and to let yourself experience the accompanying feelings and thoughts. It is not comfortable, but it is necessary to process what has happened.
How do we manage change and uncertainty?
To process change, we must allow ourselves to process our grief. We must also transition from a “threat state” to a “challenge state.” In our challenge state, we can prioritize our actions and communicate effectively to those around us. Finally, we must continue to support ourselves.
The “Challenge State”
In a “threat state” we might tell ourselves, “This is too much, it is too hard.” In a challenge state, we challenge that thought. We ask ourselves: “When have we experienced change before? How did we overcome it? How do we feel about that change now?” We have allowed ourselves to grieve the change and now begin to explore how to survive, and even thrive, outside of the change. A simple step to analyze a “challenge state” is to engage in positive self-talk. Try swapping out “never” and “always” for “yet” or “could.” For example, “I will never be able to process this change. How will I go on without this important thing that has been taken?” In a challenge state, we might say, “I will miss the thing I have lost; however, I can find a way to replace what it gave to me.” Positive self-talk does not lessen change or its impact, but it trains your brain to process and reframe the challenge. You will be more open to brainstorming solutions and moving forward when you can reframe your thoughts.
Prioritize and Communicate
Once we enter our challenge state, we want to prioritize our actions and communicate with those around us. During this change, what actions are urgent and what actions are important?
- ·Urgent actions are those that have a deadline or stem from the priorities of someone outside of ourselves. For example, submitting a report on time or taking a child to sports practice. Ask yourself — are there any urgent actions stemming from this change?
- Important actions are those that require more creativity and time. For example, planning out yearly goals or designing a new tool. Ask yourself — what important actions have stemmed from this change?
- Communicate: Once you know your priorities (both urgent and important), you will be better equipped to communicate to others about the change.
Support Yourself
Even when we successfully enter the “challenge state” and begin prioritizing and acting on our response to change, we can still experience stress, grief and other emotions. It is important to continue to support yourself through the change.
- Seek support from friends, family, colleagues, the KBR ESP, KBR Well-being Ambassadors or your doctor.
- Take small steps. You don’t have to adjust to change in a day. Learn how to build resilience and manage change through meQuilibrium.
- Do things that keep you healthy and well. Take minibreaks throughout the day, get outside, connect with others, spend time with pets, engage in entertainment you enjoy. The change is occurring whether you allow yourself time to stay healthy or not — so stay healthy! Check out the Keys to Mental Fitness for inspiration!
- Focus on what you can control. Think, or write out, the aspects of the change that are within your control. For example — how you feel about the change, the actions you will take, or how you talk about it with others. Then, focus on what you can control.
- Finally, keep using that positive self-talk and thinking. What are some positive things going on around you right now? Within yourself? Within your immediate circle? In the world? Seek out the positive to help balance the change.
