Why do I struggle with change so much?

We’ve all faced sudden changes that make us feel lost and stressed. This could be starting a new job, a shift in relationships, or a global crisis like the pandemic. Dealing with these changes can be tough. But, remember, you’re not alone. Change is hard for many of us, and it can bring up deep emotions and stress.

Change disrupts our daily life, whether it’s for the positive or negative. Our usual routines are broken, and it feels like we’re losing control. When uncertainty hits, our brains focus on the negatives. This makes it hard to welcome change¹. We may turn to bad habits and negative thoughts, which makes everything seem impossible¹. What’s more, the stress from these changes can show up physically and mentally. You might get headaches, find it hard to sleep, or even feel depressed or anxious¹.

But, knowing why we struggle with change is a good first step. It can help us look for healthy ways to cope and keep our mental health in check. Starting to do positive things, seeking support from others, and keeping some routines can really help. These actions lower stress and make it easier to handle change². Embracing change is not a guarantee that it won’t be tough. It’s about facing the challenges with resilience and optimism.

Key Takeaways

• Understanding why change impacts our mental health is crucial for adapting to change successfully.
• Uncertainty often leads to a negative mindset, complicating our ability to cope with transitions¹.
• Stress from change can manifest in physical symptoms like headaches and insomnia, as well as mental health issues¹.
• Adopting healthy coping mechanisms such as cognitive reframing and seeking social support can significantly improve our well-being during times of change².
• Maintaining familiar routines can help us better manage stress and anxiety when facing life transitions².

The Psychology of Change

The journey through change is both complex and demanding. Prochaska and DiClemente built a model that describes how people change. This model shows stages like thinking about change, getting ready, making the change, and sticking with it. Understanding this can help us support people better as change is hard and progress is often bumpy.

John Norcross adds that people mainly change for four reasons. They want to stop bad habits, start good ones, improve how they get along with others, or make their life better³. Change brings positive results, but it’s not easy. According to a study, most change plans at work fail because employees resist and managers don’t give enough support⁴. This shows that for change to succeed, everyone needs to be on board.

Change is also hard because people are usually impatient. They often give up too soon on trying to change. It’s said that making a new habit last takes about two months. When we try to change and it doesn’t go as planned, it’s important to be kind to ourselves. We should use setbacks as learning opportunities and practice patience. By preparing our minds for change, we can become stronger and more adaptable.

How Stress and Anxiety Influence Our Response to Change

Change can make us stressed. This stress affects our body and mind. Factors like work and money worries make it worse, says the American Psychological Association’s stress survey⁵.

Physical Symptoms of Stress

Stress and anxiety show up in our bodies too. We might find it hard to sleep, get tummy troubles, or have high blood pressure⁶. You could also get headaches, eat more or less, and feel dizzy⁶. Constant stress can hurt our heart, lungs, immune system, and more⁵.

Folks with job stress miss about 24 days of work each year because they’re sick⁷. This shows how much stress can harm your work life.

Mental Health Impacts

Stress and anxiety affect our minds greatly too. They might lead to anxiety, depression, or being quick to anger. In the worst cases, they could lead to PTSD⁵.

For those with disabilities or chronic illnesses, stress can make their mental health worse⁷. It might lead to bad habits like eating too much or using drugs. This makes their mental health even more challenging⁶.

We need good ways to handle stress. Things like talking therapy, facing fears slowly, and focusing on what’s important can help a lot⁶. Also, cutting back on coffee and booze, sleeping well, and doing breathing exercises is good for stress⁶.

1. Limiting caffeine and alcohol
2. Getting adequate sleep
3. Practicing breathing exercises

Learning and using these tips can really help us deal with change. It can make us both physically and mentally better.

Uncertainty Bias and Its Role in Change

Change can feel overwhelming because our brains naturally avoid what’s new. This comes from our ancestors, who liked routines to stay safe. This thinking, called *uncertainty bias*, still affects us today. It makes us see new things as dangerous. To beat this bias, we need to spot it and change how we think, focusing on positive outcomes.

Negative Outlook

*Uncertainty bias* can really hurt our mental well-being by making us focus on the bad. It leads to anxiety and sadness, making us hold onto what’s known. Studies show worrying about losing a job affects health more than actually losing it⁸. Our minds naturally look for dangers. So, it’s important to weigh the good and bad of a situation. This can help us view change more positively.

Impact on Decision Making

Feeling uncertain can mess up how we make choices. This can make us more anxious and sad. For instance, people told they might get a shock were more worried than those who knew for sure they would⁸. Changing how we think and getting help if fear gets too much are key. Also, taking care of ourselves and getting advice from others can help us make better choices⁹.

Healthy Coping Mechanisms

Change can seem hard, but using healthy ways to cope makes it better. These strategies help keep our mind and body well. By finding ways to stay strong and handle stress, we can make adjusting to change easier.

Find Familiar Habits

Doing what we know helps us feel steady when things are up in the air. Going back to activities we enjoy, like reading, cooking, or a hobby, can calm us. They shape our days, lessening anxiety and sadness from big changes¹⁰.

Seek Social Support

Getting support from others protects us from stress’s harm¹⁰. Talking with friends and family lets us share our feelings and feel understood. This connection lowers the weight of adjusting alone and makes us feel we belong, which helps us cope better.

Be Flexible

Being open to change and new ways is key when facing life’s twists. It lessens the fear and opens up new chances. Learning to adapt, along with coping methods like focusing on problems or emotions¹¹, helps us handle life’s problems. Remember, flexibility is about how we react, not about losing control.

Source Links

1. What to Know About How to Deal With Change – https://www.webmd.com/mental-health/what-to-know-about-how-to-deal-with-change
2. How to Get Better at Dealing With Change – https://www.verywellmind.com/5-tips-for-dealing-with-change-5205553
3. What Makes Change Difficult? – https://www.psychologytoday.com/za/blog/smashing-the-brainblocks/202010/what-makes-change-difficult
4. The Psychology of Change: Understanding How Individuals Cope with Change – https://www.linkedin.com/pulse/psychology-change-understanding-how-individuals-cope-quirksolutions
5. Stress: Why does it happen and how can we manage it? – https://www.medicalnewstoday.com/articles/145855
6. Stress and Anxiety: How They Differ and How to Manage Them – https://www.healthline.com/health/stress-and-anxiety
7. Stress – https://www.mentalhealth.org.uk/explore-mental-health/a-z-topics/stress
8. Seven Ways to Cope with Uncertainty – https://greatergood.berkeley.edu/article/item/seven_ways_to_cope_with_uncertainty
9. How to Cope With the Fear of the Unknown – https://www.verywellmind.com/i-fear-change-how-to-cope-with-the-unknown-5189851
10. Stressors: Coping Skills and Strategies – https://my.clevelandclinic.org/health/articles/6392-stress-coping-with-lifes-stressors
11. Healthy Coping Skills for Uncomfortable Emotions – https://www.verywellmind.com/forty-healthy-coping-skills-4586742