5 Ways to Navigate Change (And Stay Sane!)

5 Ways to Navigate Change (And Stay Sane!)

5 Ways to Navigate Change (And Stay Sane!)

Navigating change can be tough. For example, take a moment and cross your arms. Now, cross them in the opposite direction. Which way was more awkward? If you thought crossing them the second time required more thought, you’re right. In fact, when you crossed them the first time, the signal came from a very different place in your brain than it did the second time.

Habits are the choices we make deliberately that at some point become automatic.

It’s true! And they make up over 45% of what we do every day. Your brain is lazy. It doesn’t know the difference between a good habit or a bad habit. It just takes everything you repeatedly think, say, or do and turns it into a habit so it doesn’t have to work so hard. When you crossed your arms the first time, your limbic system (the place that stores your memories and your habits) drove your actions. The second time you crossed your arms, the message came for the pre-frontal cortex, the part of the brain responsible for higher level thinking and planning. Any new thought or behavior starts in the pre-frontal cortex and eventually becomes habituated if we use it enough.

Most people resist change because it threatens their natural habit patterns.

Whether it’s a new role, a new boss, a new car, or a new diet, or new routine, your brain has to work overtime to learn to adapt to the change.

Unfortunately, as the old saying goes, “If you do what you’ve always done, you’ll get what you’ve always ________”. I bet you knew “gotten” was the last word. How did you know that? Habit.

Navigating change, both personally and professionally, requires you to form new habits, and that requires some discomfort. The more ingrained you are in the old way of doing things, the longer it takes to form new habits. The next time you are trying to navigate change, keep these things in mind.

#1 – You Can’t Counter Emotion with Logic

When we go through change, we often feel anxiety and fear the unknown. We may understand that the change logically makes sense, unfortunately, that does little to alleviate the discomfort associated with it. Give yourself time to process whatever emotions you are feeling. Get curious as to why you feel anxious or afraid. Don’t judge your feelings, just observe them. This is the first step to embracing change.

#2 – Identify Your WIIFM

Even when we know a change is for our own good, it’s easy to resist it, preferring our comfortable old habits. Take time to identify your W.I.I.F.M. (What’s In It For Me). This is your motivator and will keep you going through the discomfort. If you can’t identify a positive benefit, what loss are you trying to avoid?

#3 – Identify Barriers & Proactively Manage Them

Let’s say for example that your goal is to get healthier. This might mean exercising more, eating better, or getting enough sleep. Even though we know these are good for us, the barriers of time, money, laziness, or life get in the way. Trying to eat better? How can you plan your meals so that you have healthy food options wherever you are? Too tired to go to the gym after work? Sleep in your gym clothes and wake up 30 minutes early to go for a walk. Too tired? Don’t worry, exercise will help you get better sleep.

#4 – Surround Yourself with the Right People

We all have energy drainers in our life. These people are full of drama and stress. They are toxic and will make change extremely difficult. Identify the people in your life who you should spend more time with. Identify the people where you may need to create some distance.

#5 – Keep the Big Picture in Mind

When we are approaching a change, it can seem monumental. When we’ve made it through to the other side, it’s easy to look back with perspective and call it growth. Keep this in mind as you encounter adversity, challenge, and change in your life. So far, you’ve navigated every change thrown your way. That’s a pretty good track record.

Change can be scary, but by taking some time to proactively manage the process, you can better set yourself up for success.

ANNE GRADY IS A SPEAKER, AUTHOR, AND #TRUTHBOMB DROPPER!

Anne Grady is a Speaker, Author, and #TruthBomb Dropper.

Anne shares practical strategies that can be applied both personally and professionally to improve relationships, navigate change, and triumph over adversity. And she’ll make you laugh while she does it. Anne is a two time TEDx speaker, and her work has been featured in numerous media outlets, including Harvard Business Review, Entrepreneur, Forbes, Fast Company and Inc. magazines, CNN, ESPN, and FOX Business. She is the best selling author of Mind Over Moment: Harness the Power of Resilience, 52 Strategies for Life, Love & Work, and Strong Enough: Choosing Courage, Resilience and Triumph.

Read Up on Resilience!

Anne’s Books Available on Amazon.com!

Read that again. 🙌 ...

I played piano from the time I was four years old until the age of 15 and during that time, I had a lot of recitals. I remember being so nervous before each recital. What if I played the wrong note? What if I forgot the music? My dad would look at me, hold my hands, and say:

Whatever you do, DO NOT think of pink elephants!!

At the time, I had no idea why in the world he would say this. All I do know is that when I sat down to play, all I saw were pink elephants, and I was able to tackle my nerves.

Turns out my dad was helping me to practice the ironic process theory which explains that when we try to suppress our thoughts, we focus on them even more. Seventy to 80% of our thoughts are negative and repetitive. If not managed, intrusive thoughts can lead to anxiety, depression, and a whole host of mental health challenges.

If you tend to get stuck in rumination, or if your thoughts sometimes get the best of you, here are a few ways to take back control:

1️⃣ Recognize that your thoughts are not facts.
2️⃣ Use your brain. Do a math problem, practice a different language, or play a puzzle game. When you access the prefrontal cortex, the higher level thinking part of your brain, you get out of the emotional limbic system.
3️⃣ Distract yourself. Sometimes a simple distraction gives you enough distance to quiet your intrusive thoughts.
4️⃣ Practice mindfulness.
5️⃣ See a therapist. When negative, intrusive thoughts impact your ability to do your job, maintain relationships, or start clouding your judgment, it may be time to get help. As someone with plenty of intrusive thoughts, therapy has helped me tremendously.

Don’t forget, your thoughts and feelings are not facts. They are simply habits that need to be shifted. Be patient with yourself, and if all else fails, whatever you do, DO NOT THINK OF PINK ELEPHANTS!
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Pets provide a deep sense connection and unconditional love. I don’t know what I’d do without without these two nut jobs! Happy National Love Your Pet Day! ❤️🐶 #mindfulmonday #mindfulness #petsnuggles #ilovemydogs #petsofinstagram #nationalloveyourpetday ...

I hope your Friday includes donuts. 🍩 ...

Midweek reminder: Reset your mindset. 🧠 ...

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