Imagine walking into work and discovering that your once predictable job responsibilities have been thrown into chaos and confusion.

It has been said that the only type of change people like is the kind that jingles in their pocket. But like it or not, change is a fact of organizational life. In today’s workplace, change comes at employees like a tidal wave. Job roles, tasks, technology, and entire companies are evolving at an unprecedented pace. When faced with the loss of what is familiar, employees often feel helpless and vulnerable.

Now, close your eyes and consider for a moment what life would be like if nothing ever changed. Imagine driving the same car, living in the same house, and having your kids stay the same age. Your responsibilities at work would never shift, and you would miss opportunities to grow, make new friends, or encounter exciting new experiences. The thought might seem comforting at first, but wouldn’t it become tiresome?

Sometimes, even positive changes bring unease. If you’ve been transferred to another department or city, you might feel sentimental about the co-workers, friends, or familiar environment you left behind. Even a promotion, while exciting, can bring a sense of apprehension.

Understanding how we respond to change can help us adapt more effectively. Researcher Hans Selye’s “General Adaptation Syndrome Theory” outlines three stages we experience when adjusting to change.

  1. Alarm: In this stage, we experience a “fight or flight” response.
  2. Resistance: Here, we try to combat the change and regain a sense of normalcy.
  3. Exhaustion: This stage can go one of two ways: either we effectively handle the change and establish a new rhythm, or we continue to struggle without making progress.

In today’s world, learning to cope with change is crucial. Here are some helpful suggestions from Nancy Sprynczynatyk, LPC-MH. Sprynczynatyk is a former Dickinson State University professor with 25 years of experience in mental health, human resource management, and education.

  • Take care of yourself. A healthy diet, regular exercise, and plenty of sleep are essential. Adjusting to new circumstances can drain your psychological energy.
  • Do not avoid problems. Clearly identify the changes you are facing and develop a logical, step-by-step plan to address them. You may need to re-prioritize your workday. As new responsibilities have been added, what used to be critical may not be anymore.
  • Ask for help. You are in a new situation and may need guidance, education, or support. Don’t be afraid to reach out to mentors or colleagues.
  • Utilize relaxation techniques. Try using apps, guided imagery, or self-help books to manage stress effectively.
  • Balance work and play. Make sure not to become a captive of your job. Hobbies, social activities, and time with loved ones can provide necessary relief.

By addressing the challenges of inevitable change, you can not only survive but thrive.

Dragseth, Ph.D., is the Baker Boy Professor of Leadership and the 2024 Dickinson State University Distinguished Professor of the Year. Her monthly column offers practical solutions to common workplace issues.