Many of us desperately crave change at work–and yet we’re uncomfortable and terrified when it occurs. But change is inevitable (and necessary for businesses to survive and thrive), so you’ll need to learn how to overcome those fears.
With help from Michael Kerr, an international business speaker, author and president of Humor at Work, career coach Phyllis Mufson, Dr. Tamar Chansky, author of Freeing Yourself from Anxiety, Sara Menke, the founder and chief executive of Premier, a boutique staffing firm in San Francisco, Joyce K. Reynolds, an expert business coach, and Stever Robbins, an executive coach and top 10 business podcaster, I’ve compiled a list of 12 tips for overcoming your fear of change at work.
1- Acknowledge the change.
The first. most important thing to do in the presence of unsettling changes is to acknowledge it, Reynolds says. “Recognizing and accepting change will be the first steps toward managing it.”
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2- Acknowledge your fears.
“When you fear change, write down your fears on paper so you have them in an objective form and can stop dwelling on them,” Robbins says. “Then go through each one and jot down what you would do in the event that fear came to pass. Knowing you have a backup plan can defuse the emotional angst.”
3- Accept your feelings and seek support.
When you’re going through a transition, it is natural to feel uncomfortable, Mufson says. “Depending on the change you may be coping with loss of co-workers, a project, prestige, or simply your predictable routine. You may be experiencing a variety of fears. Expect and accept your feelings and reach out to others to share your experiences, reactions, and emotions. Talking with your colleagues, your partner, your friends will make you feel better and remind you that you’re not alone.”
4- Designate “worry time.”
Worrying interferes with productivity, mood and morale—so don’t let it spill over into every crevice of your work day, Chansky says. If you’re worried about the changes, designate a time each day when you’re going to focus on those fears—preferably outside of the work day. But also use that time to overcome those fears.
5- Communicate.
“Communication, communication, communication, followed up by more communication,” Kerr says. Communication can’t be an afterthought, or passed off onto someone else or to a specific department, he says. “Periods of great change require an intentional, concerted effort by all leaders [fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][and employees] to focus on great communication. Communication during a massive change, like nature, abhors a vacuum. And any gaps in communication get immediately filled by rumors.”If employees are effectively communicating their fears to co-workers and leaders within their organization, those concerns can be addressed and calmed, through more communication.
6- Stay positive.
Fear can come from creating negative (or even catastrophic) scenarios about the future in your mind, Mufson says. “In other words, your anxiety and consequential fears largely result from how you view the change. How are describing the upcoming change to yourself? What are your negative beliefs about this change and how you handle change?”
Think of past situations when you had to deal with change. “Ask yourself questions about times you’ve successfully navigated change in the past. What was the situation? How did you handle it? What worked for you in how you handled it? Did you get support from your friends? Take good care of your health? Were you active in seeking solutions? What personal qualities did you exhibit that helped? Were you persistent? Patient? Insightful? Brave?”
7- Know how transitions work and have realistic expectations.
When you jump into a swimming pool it usually doesn’t feel good at first, Chansky says. “Then a few minutes later (assuming we stay in) it feels better. Did someone warm up the pool? Or did we adjust? We have the capacity to adjust to change, but that takes time.”
8- Be flexible.
Be flexible and available to take on any new task that might accompany the change, Menke says. “Keep a positive outlook on the opportunity to take on any new challenges and exceed expectations.”Chansky agrees. She says to approach change with an open attitude of learning. “Even if you don’t like something new in the system, if you are flexible, people will want to work with you, and there’s a greater chance for change. If you ‘rage against the machine,’ so to speak, no one is going to rush to have your back or be your teammate.”
9- Get involved in the change.
“If there’s a new heath plan coming and you’re afraid it won’t be what you need, volunteer if there’s a committee to structure the new benefits,” Robbins says. “If there isn’t a committee, propose one.” If you’re helping to drive the change, you’ll understand the rationale and there will be nothing to fear.
10- Reduce your stress.
One very effective technique to reduce workplace stress is meditation, Mufson says. “It only takes a few minutes and can be done at work. If you don’t have a private office, you can meditate in your car or even in the bathroom whenever you’re feeling tense – anywhere you can be alone and uninterrupted.”Regular meditation will make you feel more calm, relaxed, and peaceful. “I recommend practicing morning and evening, and whenever your anxiety spikes throughout the day,” she says.
11- Increase your value.
“Take the time to know how valuable you’re perceived as being within the organization, then make the effort to find ways to become more valuable,” Robbins says. Valuable employees typically get through changes unscathed, or even better than before.
12- Keep working.
Sometimes in reorganizations, it takes some time before the scope or even specifics of your job are clearly delineated. “Do whatever you can,” Chansky says. “Work will give you a sense of purpose and accomplishment, it will be your part of keeping morale up during the reorganization, and gee—that’s what you’re getting paid for.”
Forbes.com | November 3, 2014 | Bruce Kasanoff
http://www.forbes.com/pictures/gdhm45edhg/how-to-overcome-fear-of-change-at-work/
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