7 Powerful Strategies to Strengthen Your Reactions to Change

Change is inevitable. If we are breathing, we are changing. This is just how life is – all of us are affected by change and time. The seasons change, spring to summer and fall to winter. Trees and plants develop from seeds, grow through their lifecycles, and perish. Did you know that our bodies are making new cells constantly? According to Scientific American, every 80 to 100 days our bodies replenish 30 trillion cells, essentially reloading the entire human body (Fischetti & Christiansen, 2021).

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Jobs change. Relationships change. People change. Businesses, organizations, and governments are created and destroyed. And technology is always changing. Websites, links, and passwords change. Even our electronics – phones, computers – have lifespans and we have to change them.

Many of us don’t like change and find some changes difficult to navigate. Yet, clearly, change is part of day-to-day life. In 1967, Thomas H. Holmes, PhD, and Richard H. Rahe, MD, developed the “Social Readjustment Rating Scale” which identified numerical values to express the impact of different types of changes and life stresses. Their findings indicated that when people were exposed to changes, their stress levels were typically higher. Among the many changes studied were marriage, divorce, business readjustment, changes in living conditions, retirement, beginning or ending school, changes in social activities, and even vacations.

Obviously, there is a relationship between changes and stress. Importantly, in some situations a person’s experience of stress can be brief, situational, and can even positively motivate performance. But if experienced over the longer term, stress can potentially impact health and well-being, from anxiety, headaches, and difficulty concentrating to weight gain, digestive issues, and increased cardiovascular risks (APA, 2022).

What can we do? When change and the resulting stress confront us, it's up to us to take care of ourselves. We may benefit from building our resilience, strengthening our skills to respond, and learning to bounce back. There are many strategies that can offer value. Here are seven:

1. Strengthening your flexibility and adaptability skills. Life is filled with ambiguity. Often there’s not only one “right” way. Learning to acknowledge other viewpoints and understanding that there is much you cannot control can help to reduce the impact of changes and stresses.

Practicing flexibility involves recognizing what you can and cannot control or change. Consider how you can more creatively deal with what you can’t change or control. What new opportunities can replace how things used to be? How could you reframe (think about) the change or situation in a different way? For example, could the unexpected loss of a job offer an opportunity to shift your work in a direction that might be more rewarding?

2. Paying attention to your perspective. We see events and our world from our own version of what is, what we want, and past experiences and events. You might ask yourself what story you’re telling yourself about this situation. Notice what you’ve been telling yourself and then invite yourself to see the situation from alternative viewpoints. This practice can open space for more robust thinking, emotional balance, problem-solving, and understandings.

3. Being mindful. Mindfulness is about being present in the moment and shifting from autopilot toward greater awareness. There are many ways to be mindful. For example, you can pause to notice that you are breathing, take a walk and observe your surroundings, or notice each bite of food as you’re eating. Seek out mindfulness resources in your community, online, in books, and on podcasts (NIH, 2024).

4. Giving yourself space to focus on what matters. Take time to reflect and listen to your inner voice. What are you experiencing and feeling? What are your values? In the scheme of things – both the day-to-day and the big picture — what really matters? Where can you have an impact, even a small one, and what can you release or let go of? How are things changing and how do you aspire to be present?

5. Amplifying your positive emotions, such as joy, happiness, humor, optimism, gratitude. For example, finding time each day for an activity you enjoy, such as making art/music, crossword puzzles, gardening, or a hobby (Kellerman & Seligman, 2023; Seligman, 2011).

6. Building healthy physical habits. Being active in a way that is healthy for you, getting enough sleep, eating healthy, nutritious foods.

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7. Tapping into your relationships and social supports. Reaching out to people to let them know you’re having a difficult time or simply to share a bit of conversation or activity. When needed, seeking help from relevant professionals and support resources.

Change is inevitable. How might you take better care of yourself as you navigate the uncertainties of life’s transitions and changes?

To find a therapist, visit the Psychology Today Therapy Directory.

Disclaimer: This article is for informational purposes only. No content is a substitute for consulting with a qualified mental health or healthcare professional.

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