Chapter 4
Coping with change
“They always say time changes things, but you actually have to change them yourself.”
– Andy Warhol
Recognize Change Stages (1/2)
- Shock/Denial: Blaming Others
Initial reactions to change often include shock or denial, leading to blaming others for the disruption. - Shock/Denial: Blaming Self
It’s common to shift from blaming others to self-blame as the reality of change sinks in, accompanied by high emotions and confusion.
Stages 1 and 2 can persist for a while, with frequent oscillations between them.
Moving beyond these stages is essential for accepting change.
Recognize Change Stages (2/2)
- Doubt: Uncertainty & Confusion
Post-shock, doubt and uncertainty surface, characterized by questioning and reevaluation as the shift towards acceptance begins. Acceptance: Rationalization
Acceptance phase focuses on adapting, with less emphasis on loss and more on understanding the change’s impact.Problem Solving
A welcome stage where denial and doubt give way to creativity and adaptation, signaling a positive engagement with change.Moving On
With acceptance, there’s a forward-looking attitude, embracing the new normal with hope and purpose.
Share Your Feelings
Discussing your worries with others prevents them from overwhelming you.
Sharing isn’t always about seeking advice.
Sometimes, just talking aloud helps you discover insights or understand what you need to do next.
Keep Moving
Staying active involves both regular exercise and minimizing idle time.
Aim for 150 minutes of exercise weekly —roughly 20-30 minutes daily.
Explore YouTube for home workouts or take walks during lunch.
Limit sedentary periods by breaking up long sessions of work or TV watching.
Coping with stress is tougher when you’re exhausted.
Maintain a consistent sleep schedule to ensure sufficient rest.
Also, stay hydrated; dehydration can impact mood and memory.
Prioritize these basics for better stress management.
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