Our world is characterized by rapid change and uncertainty. With new technologies, scientific advances, and rapid access to information, increasing expectations are being placed on us to do more things, faster and better. At times we feel stressed, overwhelmed and struggle with the inevitable fear, anxiety and doubt change brings up. I believe that we all have a choice to consciously embrace change rather than to unconsciously react to it.
Why do we fear change?
We are hard-wired to react to change; to protect ourselves and stay safe. Our primitive brains unconsciously “turn on” when we are in a situation that is different; we prefer sameness. Our amygdala (part of the brain) is constantly scanning our environment and when it senses a threat, it sends messages to our bodies to go into fight, flight or freeze. We all have seen friends or colleagues become angry or “edgy” when a change is imposed on them (e.g. new management, downsize, separation or divorce). We’ve also observed others or ourselves going into paralysis, and unable to make a decision. You may find when you are forced into changing something in your life, you typically want to run away from it or “hide your head in the sand”. We all have different ways we react to change.
There is strong evidence to show that we can choose how we respond to change. By consciously changing our beliefs and perceptions we have about change, we can physiologically change the structure of our brain (e.g. create new neural pathways). Dr. Norman Doidge’s amazing work on neuroplasticity described in The Brain that Changes Itself provides strong supportive evidence. Dr. Bruce Lipton in The Biology of Belief, shares powerful scientific evidence to show that all the cells in our body are affected by our thoughts.
How can we reduce our fear of change?
- Understand how and why we respond to change
- Become aware of our beliefs about change
- Try on some new beliefs around change
- Learn a proven model and tools to help us reduce resistance, and embrace and successfully navigate any change
- Commit to integrating new change strategies into our lives.
The more you understand change and the more self aware you are about how and why you respond to it, the more easily you can embrace and move through it.
So where can you start?
The 5-step Art of Change Framework I’ve developed based on more than 25 years of living, consulting and coaching on 5 continents, is a practical and accessible process. This framework is a proven model for embracing change whether it involves getting unstuck and moving forward when change is imposed on you, or whether you choose to initiate a change in your beliefs, attitudes and/or behaviors.
The Art of Change Framework is based on the belief that embracing change is a creative process that opens us up to new possibilities. Think of the times in your life when change was thrust upon you; e.g. you were laid off; or when a boyfriend/girlfriend broke up with you. At that time, you may have felt caught off guard, angry, fearful and uncertain about the future. On reflection, these changes opened you up to a new and better relationship or a position more aligned with your values and passions.
Embracing change enables you to let go of patterns that are no longer serving you and to move forward with confidence, clarity, improved health, happiness, fulfillment, and inner peace. For examples of this see: http://pamela-thompson.com/let-go-fly-free/.
The Art of Change Framework is a 5-step process for embracing change that uses the metaphor of life as a dance. The steps are:
- Shine the Light – Explore how you respond to change and why
- Choose Your Dance – Identify the transition you want to work on and where you are on your transition journey
- Feel the Rhythm and Learn the Steps – Commit to embracing change in your body rather than resisting it, and begin doing the work associated with the phase of the transition journey you are in
- Practice, Practice, Practice! – Do the work that includes letting go, identifying lessons learned, envisioning the work, relationship or life of your dreams, taking action, and viewing change as a creative process that opens you up to new possibilities
- Consciously Share Your Dance with the World – Observe the positive changes in yourself, how others respond to you, and the positive impact you have on your family, friends, communities and workplaces.
If you’re interested in “diving deeper” into the Art of Change Framework, I encourage you to join me and a group of like-minded women for a fun and interactive one-day workshop “Embrace the Art of Change: From Fear to Freedom” on April 27th in beautiful Victoria, BC. To learn more and to register:
“Freedom is a gift you give yourself when you release fear and spread your wings” – https://www.suziecheel.com/
I love this quote by Suzie Cheel!
What do you need to do to move toward freedom or in other words what do you need to let go of, in order to fly free? …
It could be letting go of deep-seated beliefs such as:
- In order to be loved and valued I need to perform and achieve
- If I give to myself, I am selfish.
- If I go really big with my business and am successful, I won’t have time for myself or to spend with people I care about.
It could be behaviors that are no longer serving you such as:
- At networking events or in social situations when meeting someone new, leading with what you know and what you’ve done so that people know you’re smart and accomplished, instead of leading with genuine interest in and questions about the person you’re interacting with.
- When speaking with someone at home or work, instead of focusing on them and being present, rather thinking of the next thing on your “to-do” list.
- Reacting negatively when changes happen or are imposed on you instead of thinking “what am I meant to learn from this experience”?
I recently completed a six-week “Soul Painting” course with Kimberly Leslie – https://www.kimberlyleslie.com/– an artist, healer and intuitive. I was interested in learning how to paint with acrylics, plus I was intrigued by the opportunity to be guided and supported in a small group to “create a painting in a sacred space that invite(d) my soul to share itself with me.”
The process was fun; I got to connect with my inner child and to finger paint. I was amazed at the energy in everyone’s painting, and was intrigued by the process and what I learned about myself through it. At the final class, the completion class, Kimberly guided us to ask our paintings what else they needed. At one point I put mine up against the wall, sat in front of it and asked what more was I meant to learn from it. Tears began to stream down my face and I asked what the emotion was about. I got the strong message that I didn’t need to perform and achieve in order to be loved and valued, instead by being myself I am valued and loved. It was a powerful moment.
There are a number of transformational techniques I’ve found useful for myself and my clients, that enable us to let go of beliefs and behaviors that are no longer serving us and move closer to flying free. In addition to the course I mentioned, they include:
- Spending regular time in nature
- Doing mindfulness walking meditations
- Journalling in the morning first thing or just before going to bed
- When faced with a challenging experience or change that is imposed on you, spending time “going inside” and asking “what am I meant to learn from this experience?”
- Participating in a group program or workshop where you are supported by an experienced facilitator and coach/mentor and learn how to turn your fears and doubts around change into living with more aliveness, creativity and joy such as:
If you’d like to learn more about how to “Let Go and Fly Free”, I’d love to have you join me and a small group of like-minded women in a beautiful natural environment for a one-day workshop Embrace the Art of Change: From Fear to Freedom on April 27th in Victoria. If you live up Island, or in such places as the Lower Mainland, the Okanagan or Washington state, if this speaks to you, I encourage you to join us and and spend several days in beautiful Victoria!
What if we all viewed change as a creative process that opened us up to new possibilities? Do you think our relationships, workplaces, communities and the world would be different?
Let’s explore this perspective a bit further. Imagine if you were laid off. Instead of feeling angry, anxious and unsure of what to do next, what if you viewed the change as an opportunity to do something new, perhaps launch a new business you’d been thinking about for a few a few years, but had been afraid to start?
What if after a partner left you, you took the time to reflect on the relationship; what worked well and what didn’t? And, you took the time to write down all the lessons learned from the relationship as well as the qualities you wanted in a significant other and in a relationship? For example: someone who makes me laugh, who is a great communicator, someone who is physically active, and who loves being in nature? I did this a number of years ago and within 5 months of doing so my life partner and soul mate showed up who had all of the qualities I had written on my list!
Imagine if you were working in an organization that had a change in leadership, and instead of feeling uncertain and fearful, you viewed the change as an opportunity to learn and grow.
I invite you to “try on” this new perspective of viewing change over the next week and notice what you observe. It could be something as small as changing the way you usually respond to a person or situation. I welcome your comments and experiences below. Feel free to share this post with others who you think might benefit.
As women, many of us have been socialized to always give to others first, and to put ourselves at the bottom of the list. We may have come to believe that we are selfish if and when we do something for ourselves, such as having a massage, going for a walk on our own, or taking time to journal each morning. Guilt and negative feelings often result from this. We may find it challenging to accept compliments and often deflect or make light of them.
If you are the one others typically come to for support, you may view asking for support as a weakness. You may worry that this will change how people see and value you. After all you are a strong, capable women who has all the answers. Don’t you?
When you constantly give and do for others without taking time for yourself what are the costs? Giving, in and of itself, is a good thing. We feel positive to be helping and supporting others; however if we are out of balance in our giving, over time we may become resentful and SOoo tired because we are giving to everyone else, and not taking time for and nourishing ourselves.
What if we as women recognized the importance of reaching out for and accepting support? What if every time someone gave us a compliment we were able to stay in our bodies, acknowledge and mindfully receive the positive message we were being given? What would that look and feel like?
What if we integrated regular self-care and nurturing into our lives such as regular walks in nature, yoga, journaling, regularly connecting with girl friends, and felt like we deserved this, and that it was essential to our overall health and well being. The reality is, doing so makes us much more responsive, less reactive, more fun to be around, and more present with those we care about.
Did you know that to change a health behavior, we not only need knowledge, skills and motivation; we also need social support. That is, support from others to change a behavior and integrate it into our lives so it becomes a healthy habit. There is a lot of research to show that the more social support people have, the more preventive health actions they take.
When people give support we feel good inside. And when we receive support our bodies produce oxytocin, the bonding hormone. Research shows that oxytocin has a number of positive physical and psychological benefits from enhancing trust, self-esteem, optimism and feelings of mastery to reducing blood pressure, gut inflammation and stress.
I recently facilitated a workshop where I shared a model and positive actions women can take to embrace and learn from life transitions, and reduce the stress associated with major life changes. The need to share was huge, and just knowing that others were facing or had faced similar issues and challenges created openness, understanding and support within the group.
So how can you feel more comfortable asking for and accepting support from others? From my own journey and work with others, I find it easiest to take baby steps. Initially reach out and ask for support for something small. It could be asking a friend or colleague for a drive to an event during a particularly busy week, or asking your partner to do the dishes when you’ve prepared the dinner.
So the next time you’re feeling tired and would like some help, think of who you may reach out to and ask them for support. Notice how it feels. Often when we ask others for support, they feel honored that we did (as long as we don’t do this on a frequent and ongoing basis J).
I invite you to try reaching out and asking for support and notice how you feel and how others respond. I welcome your comments and shares below. Feel free to share this with others who you think might benefit.
“Social support means having friends and other people, including family, to turn to in times of need or crisis to give you a broader focus and positive self-image. Social support enhances quality of life and provides a buffer against adverse life events.” –https://www.takingcharge.csh.umn.edu/social-support
Do you habitually check the news feeds on your smartphone before falling asleep?
On awakening do you check Facebook on your phone?
Are you finding it challenging to fall asleep, and do you often awaken feeling unrested?
Do you feel stressed, and have difficulty focusing?
If you answered “yes” to any or all of the above questions, you are not alone, AND you may benefit from a digital detox.
What exactly is a digital detox? According to Wikipedia, a digital detox “refers to a period of time during which a person refrains from using electronic connecting devices such as smartphones and computers.” It is recommended that you do a digital detox for 24 hours or more.
Did you know that:
- 67% of cellphone owners find themselves checking their device even when it’s not ringing or vibrating
- One out of ten Americans report depression; heavy internet users are 2.5 times more likely to be depressed
- 95% of people use some type of electronics in the hour leading up to bed, and
artificial light from screens increases alertness and suppresses the hormone melatonin by up to 22% negatively affecting sleep, performance and mood
- Unplugging for just one day can give some users mental and physical withdrawal symptoms.
The Benefits of a Digital Detox
Scientific studies and social experiments have noted the following results from digital detoxing:
- Reduced anxiety
- Improved sleep/reduced fatigue
- Increased productivity
- Increased connection with self and others leading to improved relationships
- Improved focus
- Increased creativity
- Increased energy
- Improved memory
- Increased clarity
- Enhanced health
Getting Started/How to do a Digital Detox
Frances Booth shares some valuable suggestions on how to do a digital detox. She and others recommend the following.
Create a Positive Mindset
Identify for yourself why you want to do the detox and the benefits it will provide. While thinking about each benefit, imagine how you will feel in your body when you have achieved it. For example, how will it feel to be more productive, more creative, more connected to family and friends, more relaxed. … .
Identify a 24-hour period when you want to try a digital detox. Ideally make it a weekend or a time when you aren’t working. Tell your family and friends your plans, and why you’re doing it.
Plan some time in nature, as being among trees reduces blood pressure, reduces your heart rate and increases the number of natural killer cells your body produces.
Plan some one-on-one time with your partner, a friend or your family to truly connect with them.
Ask for Support
Tell your family and friends of your plans, and why you’re doing it.
You may wish to invite a partner or friend to do the detox with you. Support is important when changing any behavior.
Notice How You feel and Express Yourself
When you start the detox, notice how your feel. It’s not unusual to be fidgety and have some withdrawal symptoms. You may find it helpful to write down your feelings. If you feel the urge to connect, take some deep breaths in through your nose and out through your mouth. Experience the feelings rather than “pushing them down”.
During the detox and after, notice what you notice and write down those feelings.
Make Digital Detoxing a Habit
The more digital detoxing you do, the easier it becomes. Try unplugging for at least 90 minutes before you go to bed each night. Go offline for 24 hours each weekend.
I love the tagline of http://digitaldetox.org/ “Disconnect to Reconnect”. Unplugging is relatively easy, yet the results are profound.
I invite you to try a digital detox. If you’ve already tried one, please share your experiences and comments below. Share this post with people you care about who could benefit.