by pam | Mar 26, 2023 | Benefits of being in nature, Embracing Change, Health & Wellbeing, Life Transitions
In the northern hemisphere where I live, spring is a time of reawakening and rebirth. After a long cold winter where the flowers are deep in the ground and the bears are hibernating, spring encourages us to pause, reflect and reawaken to new possibilities. It is a time when buds start to appear on trees, and beautiful daffodils and tulips burst forth to remind us to notice the beauty in our lives and to celebrate new beginnings.
What new beginnings are you celebrating? What new project do you feel brewing within and how are you wanting to share it with the world? Is it a new book, a new offering, a new partnership? How does it make you feel? Get in touch with those feelings and express them in your own way. That could be putting on your best tunes and dancing in your living room, going out for a walk by the ocean or in a nearby park. It could be painting, drawing, or journalling about what’s in your heart. It could be meeting a friend for lunch or a beverage and sharing the new project or partnership you’re excited about.
When you reawaken to new possibilities, how do you feel? You may be noticing you are low energy, and you need to take some time to refill your tank after a long, cold winter. You may be feeling something like a small shoot starting to grow within your heart that you’re not yet ready to share as it is still growing and taking shape.
I encourage you to take some time for you. Go for a walk in nature and notice the beauty that surrounds you. Listen to the birds and notice various signs of spring. Identify five things you are grateful for and really feel that gratefulness in your body. Another activity that is therapeutic and helpful to do at this time of year is to cull – go through your closet and identify clothes that no longer fit or suit your style. Donate these clothes to a charity you care about. If you’re a paper person like me, go through your filing cabinet and shred or burn documents you no longer need.
Perhaps imagine yourself as one of the spring flowers you most appreciate. For me that is the daffodils who remind me of fun, playfulness, and dancing with life.
How are you choosing to dance with life and reawaken to the new possibilities and magic of spring? I welcome your thoughts and comments below.
by pam | Jan 18, 2023 | Art of Change, Change, Life Transitions
What is the difference between a life change and a life transition? A life change is external and situational; something tangible such as a separation agreement or a “pink slip” when you lose a job. Whereas a life transition is internal and psychological. It is the internal work we do to reorient and readjust ourselves to our new external reality.
Many of us do the life change but do not do what I call the “transition journey work”. When we only do the life change, we often keep repeating the same patterns in our lives and become frustrated and unfulfilled. An example is someone who consistently chooses new positions for the money without understanding and choosing based on their passions and what makes their soul sing. Another is someone who marries three, four or five times and after the initial honeymoon phase ends up in each relationship dealing with the same issues again and again and again, and either stays in the relationship and remains unhappy and unfulfilled or leaves and starts the process again.
The Benefits of doing the Internal Work
When we commit and take the time to do the internal psychological work and switch our beliefs and actions from resisting to embracing change, we no longer perceive change as a threat.
So how do you learn to embrace change and view it as a creative process that opens you up to new possibilities?
By understanding yourself and how you respond to change and why. And having a framework and tools to support you to navigate the journey.
The Art of Change Framework
Based on over 30 years of experience working with people and organizations in volatile environments including conflict zones, I created the “Art of Change Framework”. It is based on the metaphor “life is a dance” and underpinned by the belief that “embracing change is a creative process that opens us up to new possibilities.” Faced with yet another life transition, I decided to apply the “Art of Change Framework” to that transition and document the journey so I could share it with others.
On October 7, 2022, I had hip replacement surgery for my left hip. Due to osteoarthritis, I hardly had any cartilage left in it. That was the first major surgery I’d had.
My Transition Journey: Applying the “Art of Change Framework”
Step 1 – The first step in the “Art of Change Framework” is Shine the Light. This is where you explore how you respond to change and why.
Rate yourself on a scale from 1 to 10 in terms of how you typically respond to change “1” being “scares me to death” and “10” being “I thrive on it”. I rate myself as a “9” as I typically enjoy change and starting and experiencing new things. Perhaps you relate. The next activity is Rate yourself on a scale from 1 to 10 in terms of how you typically respond to a change that is imposed on you and that “comes out of the blue” such as when you receive a lay-off notice or when your partner says they no longer love you. I rate myself as a “6” on this scale.
Step 2 – Choose Your Dance – This is where you choose the transition you want to focus on, as it is preferable to focus on one transition at a time. The transition I’m choosing to focus on is my hip replacement surgery.
Step 3 – Feel the Rhythm and Learn the Steps – In this step you begin doing the work associated with where you are on your transition journey that includes: 1) an ending; 2) a neutral zone; and 3) a new beginning (adapted from the work of William Bridges). Each phase has work associated with it. The work associated with the ending is letting go and identifying lessons learned.
What did I have to let go of as part of my hip replacement surgery?
- Fear I had about “going under the knife”
- The emotions associated with grief; losing my once healthy hip, the one that had enabled me to run, jump, swim, hike … for all those years
- The belief that I had somehow caused my hip cartilage to deteriorate based on all of the track and field, running, and jumping and other sports I have done since my youth
- My independence as I had to let my partner and others support me during my recovery
- The ability to do activities I regularly do such as yoga, walking in nature, swimming, hiking …
- The belief that I’m getting old and as we age our health declines.
Step 4 – Practice, Practice, Practice – This step involves embracing change in your body and continuing to do the work associated with the phase of the transition journey you are in.
As part of the ending phase above, what lessons did I learn from the experience?
- Patience; I had to learn that recuperating from this type of surgery takes time; at least three to six months
- To reach out and ask for support
- To receive and be okay depending on the physical and emotional support of others
- What an amazing caregiver my partner Alan is
- I am challenged to sit still and not be physically active
- This provided me the opportunity to pause, reflect and take stock of my life and identify the many people and things I am grateful for
- I received the insight that as it was my left hip that was replaced, it is representative of my feminine side. Perhaps my new hip will have “amped up” my feminine energy and help me to spend more time in flow and move forward more quickly and easily without driving and striving.
The neutral zone is the phase between the ending and the new beginning. The work of this phase is to get clear and envision the life, relationship, career of your dreams. It provides an opportunity to create and visualize what your new life will look and feel like. This can also be a fearful place as you have “taken the leap”, are entering unknown territory, and you’re not sure what’s on the other side or whether there is a net to catch you.
I could have chosen not to go on the surgical wait list about a year ago, but after encouragement from my partner I said yes.
What will my new life look like? I see myself:
- playing with my grandkids, going up and down slides with them (including water slides), climbing on recreational equipment
- kayaking with my Sweetie, going on motorcycle rides, and feeling comfortable on the back of Alan’s motorbike
- awakening each day feeling whole, healthy and without pain
- hiking and walking with friends and family on a regular basis
- doing yoga three or more times a week
- believing that life continues to be an adventure to be lived to the fullest
Step 5 – Share Your Dance with the World – In this step, due to the positive ways you respond to change, you inspire and are a positive role model for others.
Applying the “Art of Change Framework” to my recent hip replacement experience reaffirmed for me that the 5-step “Art of Change Framework” and process takes you on a journey that transforms you from resisting and fearing change to moving through personal and professional transitions with greater ease, grace, and playfulness, resulting in increased clarity and confidence.
If the “Art of Change Framework” resonates for you, I encourage you to apply it to your own personal and professional transitions. I welcome your comments and questions below.
 Bridges, William, Transitions; Making Sense of Life’s Changes. Cambridge: Da Capo Press, 2004.
by pam | Dec 16, 2022 | Change, Dealing with Uncertainty, Embracing Change, Health & Wellbeing, Leadership
I’ve witnessed the havoc resisting change can wreak on our bodies, our minds, our relationships, our organizations, and our bottom lines. What if instead we learned to embrace change and view it as an opportunity, as a creative process that opens us up to new possibilities. That is the belief on which the “Art of Change Framework” is based. It is aimed at turning change on its head. How do we do that?
The 5-step “Art of Change Framework” guides you through a process where you explore how you typically respond to change and why, identify what you need to let go of in relation to a change to move forward, envision that new life, business, relationship, work of your dreams and create an action plan to move from where you are to where you want to be. It is based on my own work with clients from around the world, my own journey, and is underpinned by evidence from neuroscience, eastern psychology, the health-promoting and healing benefits of the arts and organizational development. It can be used for both personal and professional change, for individuals, and also leaders and their teams.
I invite you to rate yourself on a scale from one to ten in terms of how you typically respond to change and why (one being “scares me to death” and ten being “I thrive on it”). Now rate yourself on the same scale in terms of how you typically respond to a change that is imposed on you; one that you have no control over. Are your ratings different? This can also be used with leaders and their teams about to embark on a change process or in the middle of one. Have each team member openly share their number (understanding that higher numbers are not better, they just are where a person is at), and then invite them to share how best they can be supported through the change.
If interested to learn more, you may access the “Art of Change Framework” here: https://pamela-thompson.com. If you would like to explore how you or your team may apply the framework to personal or professional change, I invite you to book a discovery call with me by emailing firstname.lastname@example.org with Discovery Call in the Subject Line.
by pam | Oct 20, 2022 | Change, Coping with Change, Life Transitions
For some time, I have questioned whether we can truly manage change whether it be in our personal, or our professional lives.
I would like to propose that instead of “managing change” we explore a new way of thinking about change. Managing something to me means we have control over it. Do we really have control when something comes at us out of the blue or is imposed on us such as when we get laid off or when our partner says they no longer love us?
What if you made friends with change and talked about embracing change rather than managing it? What might that look and feel like?
I have developed a 5-step Art of Change Framework underpinned by the belief that embracing change is a creative process that opens us up to new possibilities and based on the metaphor that life is a dance.
This framework includes a process where you explore how you typically respond to change and why, and then receive tools and a framework to guide you on your transition journey.
The Art of Change Framework is underpinned by evidence from neuroscience, organizational development, the health-promoting and healing benefits of the arts, and eastern psychology. It is also based on my own journey and work with consulting and coaching clients on 5 continents for over 30 years.
In this process I draw on the work of William Bridges, an organizational theorist. He differentiates between a life change and a life transition. He says that a change is external and situational; something that is tangible that we can see such as a separation agreement or a pink slip. Whereas a transition, is the internal psychological work we do to reorient and readjust ourselves to the new external reality.
Many people make the change but don’t do the transition work. This often results in them repeating the same patterns in their lives and remaining unhappy and unfulfilled. An example is someone who always goes after positions for the money without taking the time between jobs to identify their passions and their core values. Or a woman or man who marries three, four or five times, often choosing a spouse that looks similar to the previous one, and after the honeymoon phase revisiting the same issues as the previous relationships and remaining unhappy and unfulfilled or moving on to the next one. This is because they haven’t taken the time between relationships to find out who they are and what they truly value in a relationship.
We are physiologically hard-wired to fear change. Our amygdala (part of our brain) is continually scanning our environments for things that are different; things that might be perceived as a change. When it perceives a threat, it causes our body to release stress hormones that put us into fight, flight or freeze. In none of these modes are we in a position to make thoughtful decisions.
When we fear change, we tend to resist it and that has negative impacts on our bodies, our minds, our relationships, our workplaces and our bottom lines. If you’d like to learn more about the negative impacts of resisting change and the 5-step Art of Change Framework visit https://pamela-thompson.com.
I welcome your comments below. Do you believe we can manage change?
 Bridges, William, TRANSITIONS Making Sense of Life’s Changes, 2004.
by pam | May 31, 2022 | Coping with Change, Dealing with Uncertainty, Health & Wellbeing, Life Transitions
To make a life change, moving from one way of being and living to another, requires letting go. What do I mean? And why does it matter?
An example is when we are let go from a corporate position and are faced with the decision of whether to seek a new employer or start our own business. If we consciously choose to become an entrepreneur, our beliefs and emotions around the transition are quite different than if we are given a “pink slip” and are forced to leave a position. In either scenario, we need to let go of; for example, a regular paycheck, status (perhaps), “perks” such as a company car, an expense account …. If we consciously choose to leave, we may have some fear of the unknown and must deal with feelings of uncertainty. However, the emotions we have around the experience are different. In the case of being fired or “right-sized” we may feel anger, sadness, grief, as well as fear of the unknown.
I recall in the early 1990s when I started my first business. I had initially been lured away from a good government job to work with a management consulting group on a handshake. My father thought I was crazy to leave a good job with benefits, but the idea of consulting and being an entrepreneur was exciting. I recall my husband at the time had been encouraging me to strike out on my own for a few years. I noticed fear coming up in me and it took an offer from a consulting group to be the “carrot” that lured me away from a more stable position. That said, I was excited and energized about the new opportunity. In contrast, people I know who’ve been let go and forced to leave their jobs sometimes feel angry, victimized and low in energy. This can over time negatively impact their health, self-confidence, and their relationships with others.
So why is important for us to learn to let go when faced with a life transition be it chosen or imposed on us?
If we don’t learn to let go of certain emotions and beliefs, we may continue to repeat the same patterns in our lives and remain unhappy and unfulfilled. An example is if we keep choosing positions for the money rather than getting in touch with our passions and purpose and choosing positions in alignment with those passions and purpose.
Here are some proven strategies for “letting go”.
- Identify and surface the emotions you have around a current or previous transition; for example, anger at a boss, a previous partner, a friend. The Feeling Wheel by Dr. Gloria Wilcox is a useful tool to help you get in touch with and name your emotions.
- Release those emotions from your body. When you think about a particular emotion notice any tension in your body and where it is located. It is often felt in your gut or your heart. Think of emotions associated with past hurts and transitions as “rocks in a backpack” and visualize and experience releasing them all from that backpack.
- Forgive yourself and others. This is powerful and often keeps us stuck and holds us back from moving forward. A mindfulness tool that facilitates forgiveness (of self and others) is “Forgiveness Meditation”. See https://www.youtube.com/watch?v=PbHKCy4f6Dk for a process developed by Jack Kornfield, a psychologist trained in Eastern and Western Psychology.
- Write a letter to your previous boss, partner, friend from a balanced and empathic perspective. There are always two sides to every story. Reflect on the lessons learned from that experience.
- If you still have anger and strong emotions associated with a past relationship, it is therapeutic to write a letter to that person sharing how they wounded you and what the experience was like from your perspective and then to either burn it ceremoniously or tear it up into small pieces and at the same time commit to releasing the negative emotions associated with the relationship.
We all face a number of transitions throughout our lives. Learning how to let go is the key to moving forward and living a life of health, happiness, fulfillment, and inner peace.
I welcome your thoughts below on your experiences with “letting go” and strategies you have found helpful to “let go” of beliefs, emotions, feelings that are no longer serving you.