Change is a natural part of life, but it can also feel overwhelming or uncomfortable. Whether it’s a change in your job, relationships, or lifestyle, our brains can react in various ways.
Understanding how the brain responds to change can help us cope better with the challenges that come with it.
The Brain’s Way of Dealing with Change: The Fundamentals
The brain is a vividly complex organ, and one of its main functions is to help us adapt to new situations. These processes are all governed by the brain when change happens, to understand and process the new reality. These processes are automatic, however the brain’s reaction can affect how we feel about change.
The prefrontal cortex is one of the main areas of the brain that responds to change. This is where the brain’s higher-level functions of thinking, planning, decision-making, and problem-solving take place. It’s also implicated in managing emotions and regulating impulses. The prefrontal cortex allows us to assess new situations, consider the costs and benefits of change, and choose how to react.
Another equally important area of the brain is the amygdala, which is sometimes called the brain’s “fear center”. The amygdala is vital in threat detection and emotional response, including anxiety or fear. In the face of a major shift, the amygdala can leave us feeling anxious, jittery, or stressed, particularly if the change seems uncertain or high-risk.
Why Change Feels Difficult
Another reason that we feel change struggles itself is because our brains are built to seek consistency and routine. Evolutionarily, our forebears thrived by retracing known habits that ensured their survival. Today, our brains respond with caution in the face of unfamiliar situations, as the brain views change as a possible danger.
When we face change, our brain releases stress hormones, such as cortisol. These hormones keep us awake and focused, but being elevated too long can activate anxiety and make us feel overwhelmed. It’s also why even positive changes, such as landing a new job or moving to a new house, can seem stressful at first.
Part of this is simply that the brain doesn’t want to change: It uses energy to do so. Teaching an old dog a new trick, or adjusting to a different pattern of life requires energy, and the brain likes to work in established grooves. This is called cognitive dissonance, which happens when our pre-existing beliefs or behaviors are called into question by more recent information or experiences. Parting with old habits can make us uncomfortable, but discomfort is typically a sign we are growing and learning.
The Role of Neuroplasticity
Neuroplasticity is the brain’s ability to adapt and reorganize by forming new neural connections. This allows the brain to adjust to new situations over time, even if change initially feels challenging. As we practice new skills, the brain forms pathways that make tasks easier. With continued effort, the brain becomes more efficient at handling change with less stress.
How to Help the Brain Cope with Change
- Start Small: Gradually introducing small changes can help the brain adjust without feeling overwhelmed. For example, if you want to make a big lifestyle change, like exercising more, start with just a few minutes a day and gradually increase the time.
- Create a Routine: Establishing new routines around the change can help the brain feel more comfortable.
- Practice Mindfulness: Mindfulness exercises, like meditation or deep breathing, can help calm the brain and reduce stress. These techniques activate the parasympathetic nervous system, which is responsible for relaxation and recovery.
- Be Patient: Change takes time, and the brain needs time to adapt. Being patient with yourself during the process can help reduce frustration and make the transition easier.
- Focus on the Positive: Shifting your focus from the challenges of change to the potential benefits can help the brain reframe the situation. Instead of seeing change as a threat, try to view it as an opportunity for growth and learning.
- Stay Connected: Social support is crucial when navigating change. Whether it’s friends, family, or a mentor, having a support system can help ease feelings of anxiety and encourage during tough times.
The Power of Adaptation
Although the brain may resist change initially, it has a powerful ability to adapt through neuroplasticity, allowing us to grow and build resilience. By understanding this process and using strategies to support it, we can face challenges with more confidence. Embracing change transforms discomfort into growth, helping us become more adaptable and resilient. The more we adapt, the more fulfilling our future becomes.