The Power of CHANGE

Like it or not, things in our world are constantly changing: technology, our bodies, our/the environment, even our relationships. This can create a great deal of anxiety. In order to succeed, we need to be able to adapt to the environment. But how can we do this, and still feel like we are moving in a positive direction?

Some people view change as growth, while others are more hesitant or skeptical. When we are faced with transitions, we often resist by telling ourselves our current is good (or at least good enough). Even if it’s not ideal, we don’t want to let go of the known comfort (no matter how uncomfortable).

How Do You View Change? Questions to Ask Yourself:

• How easily do I adapt to various situations, ‘go with the flow’?
• Am I resilient? Can I handle a set-back and then re-focus on the goals within a reasonable amount of time?
• What are my immediate thoughts/beliefs/values about the situation?
• What/who is my support system?
• In the past, how have I coped with difficult situations?

What is in Your Control ?

These questions focus on what you have immediate control over. I encourage you to view change as an opportunity to identify what is in your control vs what is not through “Bubbles”.

1. Write down all the things that are going on in your life right now, things that are impacting you.
2. Put them into the appropriate bubble of “no control over”, “some control over” and “full control over”.

For example:

Sometimes we are so focused on what we can’t control, giving away that energy, that we forget about what we can control. This ultimately makes us feel overwhelmed, helpless, and negative. Take time to identify what is in your control, then you’ll be better able to make use of your energy and proactively approach change.

 TIPS FOR EMBRACING CHANGE:

Remember, in order for anything (even things that are already good) to get better, change is required.

Acknowledge your initial reaction:

Much like our activity with the Power of Emotions, you have to start off with identification. Of course you will have an emotional reaction to change—this is normal. But be gentle with yourself: recognize and label your emotional reaction (angry, frustrated, confused, nervous, fearful…) then understand where it’s coming from—but don’t react immediately! It is impossible to create a plan when you don’t know where you are starting from.

Accept the initial discomfort:

Change causes distress, but it doesn’t mean something is wrong. Just because it’s uncomfortable doesn’t mean it needs to be immediately fixed.

Pay attention to your thoughts:

This includes the things you say to yourself, negative or positive, about you, those around you, and the situation. If you notice yourself slipping into defeating self-statements, go back to acknowledging your reaction (#1).

Make room for new, so get rid of the old:

We often feel like we are ‘full’ and have no room for new things. In order to make room, we need to clear out the old, unhelpful beliefs or statements. It does not happen overnight (#6) but is necessary in order to keep yourself up-to-date.

Be thoughtful in your actions:

It’s easy to get swept into the idea that something happened, and in order to be a ‘doer’ you must take action. Sometimes it’s better to stop, identify the situation and trends, then create an educated, thoughtful plan (STOP: Stop, Think, Options, Plan). Just because you don’t act immediately doesn’t mean you aren’t considering the appropriate route; it simply means you are identifying which path is best for you and those around you.

Recognize bridges:

In order to get from Old A to New Z, it may be necessary to ‘try out’ something new before instituting it. This allows for modification and improvements.

Change takes time:

Things outside of us can change in an instant, having both temporary and lasting impacts. However, our core values, beliefs, and thoughts are more set and take time to alter. It is impossible to simply ‘accept’ changes without having some alterations in our thoughts, so ‘accept’ that about yourself!

Make sure to use your social supports:

Talk with a counselor, friend, or loved one. It can be helpful to talk with someone outside of our situation: they can help identify and validate the feelings involved, patterns, or scenarios which then can help clarify the path to take.

Don’t forget about yourself:

A car can’t keep driving unless it gets gas periodically. Make sure you take time to ‘fill your tank’ with things you consider simple pleasures: favorite/healthful foods, exercise, tv show, music, time with loved ones…