For many of us, change is on the horizon, which can be a very stressful possibility and experience.
Alabama District Employee Assistance Program (EAP) Consultant Dr. Patricia Hamilton would like to share some thoughts on how to recognize exactly what you are feeling during these times and how to cope with those feelings.
Dr. Hamilton:
Understanding Reactions to Change
Moving through any type of transition is a process that takes time. There are a variety of normal emotions and stages that we pass through on our way towards accepting the reality of change. It is helpful to understand what these predictable reactions are and then assess where an individual may be in the process. Keep in mind that we may experience more than one emotion at the same time or move between emotions along the way. Fear
Worry about the future, finances, family, and health.
Acceptance
That was then, this is now; nothing stays the same and we have to adapt.
Denial
Refusing to talk; stating, “It won’t happen to me,” or, "I don’t think I’ll be affected.”
Sadness
Low mood, withdrawal, unable to enjoy normal activities, or change in sleep/appetite.
Curiosity
Wonders how future will look; seems open to new possibilities.
Anger
Raised voice, hostility, or sarcasm.
Energized
Embracing the changes, and feels positive about the future.
It helps to talk with others who are going through the transition to gain perspective, and to normalize your own reactions.
“Five Rs” of Dealing with Change-Related Stress
· Relax – Find ways to relax. It might be through deep breathing, meditation, or visualization exercises. Try to temporarily “park” your problems. Don’t think about them constantly. Take time out for a pleasant diversion.
· Reflect – Reflect on your feelings about what is happening. Understand the effect that negative behavior can have. Seek support from peers and family and never be critical of how someone else is dealing with change.
· Reassess – Assess your feelings and find someone you can talk to about them. Separate what you know from what you don’t know. In other words, dispel rumors. They will only increase your stress.
· Rehearse – Review the steps you have decided to take in dealing with change. Prepare in advance for uncomfortable situations. Rehearsing helps alleviate stress and anxiety.
· Routine – Keep your life as normal as possible. Maintain established routines. Continue regular family activities. Seeking out the familiar is an instant stress reliever.
How we prepare ourselves to deal with change determines whether or not we will grow through the change experience. What feels like loss now may lead to unexpected benefits in the long run. By practicing the “Five Rs,” you can face change feeling rejuvenated.
· Reflect – Reflect on your feelings about what is happening. Understand the effect that negative behavior can have. Seek support from peers and family and never be critical of how someone else is dealing with change.
· Reassess – Assess your feelings and find someone you can talk to about them. Separate what you know from what you don’t know. In other words, dispel rumors. They will only increase your stress.
· Rehearse – Review the steps you have decided to take in dealing with change. Prepare in advance for uncomfortable situations. Rehearsing helps alleviate stress and anxiety.
· Routine – Keep your life as normal as possible. Maintain established routines. Continue regular family activities. Seeking out the familiar is an instant stress reliever.
How we prepare ourselves to deal with change determines whether or not we will grow through the change experience. What feels like loss now may lead to unexpected benefits in the long run. By practicing the “Five Rs,” you can face change feeling rejuvenated.
For more information about EAP assistance programs,
visit www.eap4you.com
or call
1-800-EAP-4YOU
1-800-327-4968
TTY: 1-877-492-7431
