MINDSET The KBR Link Mental Health Spotlight
This edition of Mindset was authored by Ashley Owens, Sr. Specialist, Global Mental Health and Fitness, HSSE at KBR. Passionate about helping people build resilience, discover opportunities for growth, and navigate challenges with confidence, Ashley brings practical guidance and compassion to every situation.
This quarter’s article was developed in partnership with meQuilibrium (meQ) — a benefit available to all KBR employees — offering science-backed tools that support emotional well‑being, learning and personal development.
How to Embrace Change?
Most of us go to great lengths to avoid change. We eat at the same restaurants, take the same routes to work, and stay in the same relationships or jobs — even when they no longer suit us.
No matter how hard we try, however, we simply can’t outrun change. Our jobs and roles shift, companies reorganize, relationships evolve. As ironic as it is, change may very well be the only constant.
So how do we set ourselves up to be ready for change?
Our brains are wired to read change as uncertainty, and uncertainty as threat. That logic was helpful in the distant past when change for humans was more calculable and limited. But today, our social, physical, economic, political and mental environments change at much faster rates. Therefore, we need to change how we think about change.
Here are four steps to move from being change-resistant to change-ready.
1.
Confront Your “Change Response”
Everyone has a gut reaction to change. Not sure what yours is? Picture this: You’ve been working on a project for months when, just a week before it’s due, your manager informs you that the direction has changed. Quick: What’s your first thought? For some, it’s, “This isn’t fair. I’ve put so much time into this!” For others, it’s, “This requires energy that I just don’t have.” How you react to change is likely influenced by ingrained experiences from when you were growing up. Maybe you moved a lot and learned that change comes at the cost of things you’ve worked hard to build, like friendships or reputation. Or you learned that starting over actually isn’t so scary after all. Either way, noting your change response is the first step toward, well, changing it.
2.
See the Positives
We know that our brains register change as a threat and start to prepare for the worst. However, there are upsides to change and downsides to not changing. To see the bigger picture at play, make a pros and cons list that looks like this:
- Pros of staying the same
- Pros of making the change
- Cons of staying the same
- Cons of making the change
This process will help shift your mindset out of the threat state and into a state of change readiness.
3.
Visualize Your Success
Once you are in a headspace of change readiness, take it one step further to begin actually embracing change. You can do this by visualizing your success. Take the upsides of change that you identified (what could go right) and envision the best possible outcome (what could go really well). Picture what it will look like in as much detail as possible: What will it look, feel and sound like when you achieve this goal? Numerous studies point to the power of visualization. When you start to envision the outcome you want, your brain and body start physically aligning to make it a reality.
4.
Build Change Confidence
As with any other skill, embracing change takes practice. Making regular low-stakes changes in a safe, controlled environment can build your comfort with unpredictability to help you override the fear that change often triggers. Challenge yourself to make one small change each week. Try working from a different location, ordering from a new restaurant, or switching up your workout routine. The more you practice making changes on your terms, the more confident you’ll feel in the face of change that isn’t on your terms. You’ll quickly see that you are able to survive — and even thrive — in unpredictable situations. And who knows, you may even discover a new favorite restaurant in the process.
MINDSET The KBR Link Mental Health Spotlight
This edition of Mindset was authored by Ashley Owens, Sr. Specialist, Global Mental Health & Fitness, HSSE at KBR. Passionate about helping people build resilience, discover opportunities for growth, and navigate challenges with confidence, Ashley brings practical guidance and compassion to every situation.
This quarter’s article was developed in partnership with meQuilibrium (meQ)—a benefit available to all KBR employees—offering science-backed tools that support emotional well‑being, learning, and personal development.
Contributor: Ashley Owens, Senior HSSE Specialist
Think of a time when you were stressed, sad, lonely or frustrated. How did you expect people around you to behave? Did a simple “How are you?” change your day, week or month?
There’s a good chance that even if you weren’t in the mood to talk at that moment you will remember that person reached out. You may even follow up with them later or think of them as a safe space for future conversations.
When we see others experiencing stress or struggles, a kind word may help them feel seen and supported without feeling pressured or judged.
One of the key things to remember about stress or being “in a tough spot” is that the body and mind will signal when someone needs to slow down. The amount or cause of stress doesn’t matter. There isn’t a one-to-one comparison for people’s stress levels. Someone’s high tolerance doesn’t negate someone else’s struggle. If you notice the following signs or symptoms for yourself, your body might be telling you that you are in that tough spot and need to address it.
Strong, unexplained emotions
These could be anger, agitation, anxiety or sadness. If you can’t identify the cause of the emotion, pause if you’re able and reflect. What are your mind and body trying to communicate to you?
Recurring forgetfulness, procrastination or work obsession
If you’re unable to focus or switch focus, it may mean your mind needs to process something.
Trouble eating or sleeping, or experiencing prolonged physical tension
Listen to your body. Stress, trauma, burnout — these can all manifest as physical symptoms.
How can we help colleagues or someone close to us if they’re experiencing one or more of those signals? The first thing is to be nonjudgmental and to make them feel safe. Then you can ask yourself three quick questions to decide how or if you can help.
Am I in a safe physical and mental space to speak with that person?
Can you give them the time, attention and privacy they need? If not, set up a chat for a later time, or help direct them to a different resource if possible.
How can I be present while speaking with that person?
You can make eye contact, give verbal clues, ask questions and let them tell their story.
Does the person want solutions or just a listening ear?
Ask them! Knowing what they need sets you both up for success and shows them that you’re someone who cares about what they want and need.
We all experience stress, traumatic events, uncertainty and hard times throughout life. That’s all part of the human experience, just as much as joy, connection, love and adventure are! Sometimes, however, the hard times can get too hard. An individual may express intent to harm themselves or take their life. If someone shares that with you, you can contact your local emergency services. For nonemergency situations, you may reach out to your local KBR Mental Health First Aider, who is trained in recognizing and responding during moments of duress.
Contributor: Ashely Owens, Senior HSSE Specialist
Do
· Ask questions to show you’re engaged.
· Restate what you’ve heard or use verbal prompts like “I see” to check or convey your understanding.
· Be patient if the person is struggling to communicate.
· Connect them with other resources or someone else who can listen.
Don’t
· Don’t try to regulate your discomfort by trying to change the mood or circumstances. Just be present.
· Don’t interrupt them while they’re speaking.
· Don’t think that you have to say or do anything to “fix” their emotions. You don’t need to have magic words to make their problems go away.
At KBR, we ensure help is always on hand when required.
