How to Deal with Changes

How do changes affect you? Do you see them as a challenge? Do they scare you? Do they motivate you?
What is Change?
Change is defined as «leaving one thing or situation to take on another.» This is an individual process that can provide us with the opportunity to connect with others. When facing the possibility of change, we can feel insecure, fearful, and powerless. This is because we lose a certain level of control. We all like to have control over something in our lives, even if it’s just knowing that we’re going to a specific place.
Anxiety and Other Effects of Change
The loss of control, in turn, generates symptoms of anxiety that can worsen if not effectively managed. Characteristics of anxiety symptoms include catastrophic thoughts and negative thinking. For example, my boss is going to be worse, no one will want to sit with me, and I won’t pass the probationary period, among others.

Before understanding the reasons why these thoughts come to our minds or cognition, we have to understand that they are completely normal. The effects of change are individual processes, and it’s important to recognize which stage of change we are in to avoid judging ourselves, blaming ourselves, or putting excessive pressure on ourselves.
«All great changes are preceded by chaos.»

— Deepak Chopra

The Seven Stages of Change
According to Spencer and Adams (2003), there are 7 stages of change:
Losing Focus
• Confusion
• Uncertainty
• Difficulty making decisions
• Minimizing Impact
Denial
«Everything is fine»
The Pit
• Courage
• Resistance
• Resentment
• Discouragement
Letting Go of the Past
• Relief
• Sadness
Testing Limits
• Increased energy
• More good days than bad
Seeking Meaning
• Confidence and freedom

Integration
• Change is now accepted
It is normal to feel some emotion at each stage. Over time, you move through the stages, although it’s common to return to a previous stage (specifically, the pit when feeling extremely hopeless). The good news is that it will pass more quickly.
Strategies for Managing Change
When facing any change, it is essential to know which stage you are in to find appropriate coping strategies. It is recommended to:
Maintain a regular schedule (exercise, rest, and proper nutrition).
Establish a routine.
Communicate your needs with the people around you.
Have a support group.
Avoid the use and abuse of alcohol or drugs.
Avoid isolation.
Develop a plan.
Seek help if necessary.
Above all, take it one day at a time and stay positive that this change will be a significant contribution to your life.