How to Transition Through Change: Navigate 3 Stages

When Faced With Change, Focus On the Transition

We’ve all heard the famous quote: “Change is the only constant in life.” And we know that to be resilient, both personally and professionally, we have to face change head on and get to the other side.

Effective leaders understand that success requires more than just coping with change — and that the goal is not to “get by.” These leaders accept that change is happening; they hone strategies for dealing with the unknown; and they shift their behavior to accommodate new situations and challenges.

What’s the Difference Between Change & Transition?

To manage change, first understand that there is a difference between change and transition.

• Change is defined as the situations and occurrences that impact organizations and individuals. Change creates the need to move from the way things used to be to the way they are now, such as a new boss, a move to another location, or a shift in policy. Learn our 5 Tips for Adapting to Change.

• Transition is the internal psychological process of adapting to a new situation. Transition can happen quickly or slowly. It is the process of moving successfully from the old to the new. Here are our tips for navigating the 3 stages of transition.

Tips for Navigating the 3 Stages of Transition

Transition involves 3 stages: an ending, a neutral zone, and a new beginning, according to William Bridges, a leader in the field of change management.

Stage 1 of Transition: Accept the Ending

Let go of the past; honor and grieve the ending, but accept it. To fully experience change as an ending, try these 3 strategies:

• Admit to yourself and others that the change has occurred. Leading change by example requires honesty and authenticity.

• Actively seek information from all relevant sources. Learn more about the nature of the change without first judging it.

• Take note of what has been lost and what has been gained. Take the view that different is not right or wrong. It is just different.
  

Stage 2 of Transition: Live in the Neutral Zone

This may be the most uncomfortable transition stage. This is the time of confusion, of living with a clear ending but having no clear beginning. It is also the time for clarity to develop and point you to a new beginning. Try these 4 strategies as you navigate the neutral zone:

• Realize that uncertainty is an integral stage between an ending and a new beginning. Don’t expect to know everything or to be perfect.

• Set short-term goals to move through uncertainty. As you advance toward a new beginning, take stock of what you need to accomplish those goals and identify opportunities that will help you move forward.

• Look backward to the ending and acknowledge what you had. Look forward to the beginning and the possibilities it could create.

• Connect to your values. When you feel uncertain and confused, your personal values will provide direction.

Stage 3 of Transition: Reach Your New Beginning

Utilize the clarity that developed in the neutral zone and accept the challenge of working in a changed environment. Think of this phase as a fresh start. Try these 3 strategies as you settle into your new beginning:

• Jump right in to meet new people. As you learn the ropes, give all relevant parties a place in the new beginning.

• Create strategies for tackling new problems. When you meet new challenges, re-emphasize the reason for the change and recognize that reason as why you are beginning anew.

• Find ways to mark your success. Acknowledge small wins.

People experience organizational change in many different ways, and the process of transition will vary. As a leader, you must deal with your own personal uncertainty and resistance to change. Recognize that your process of going through endings, neutral zones, and new beginnings will affect your work and the people around you. You can learn to become a more successful change leader.

With greater awareness of the human side of transition, you and your organization will be be able to move through change with grace.

This article is provided by: www.ccl.org

Proper Breathing Brings Better Health

Stress reduction, insomnia prevention, emotion control, improved attention—certain breathing techniques can make life better. But where do you start?

In Brief

• A growing number of studies show that breathing techniques are effective against anxiety and insomnia.

• These techniques influence both physiological factors (by stimulating the parasympathetic nervous system) and psychological factors (by diverting attention from thoughts).

• Because these techniques are safe and easy to use, scientific validation might result in their being more frequently recommended and practiced.

As newborns, we enter the world by inhaling. In leaving, we exhale. (In fact, in many languages the word “exhale” is synonymous with “dying.”) Breathing is so central to life that it is no wonder humankind long ago noted its value not only to survival but to the functioning of the body and mind and began controlling it to improve well-being…..

READ MORE OF THIS AMAZING ARTICLE HERE (and subscribe to SCIENTIFIC AMERICAN for more great articles)
Written By Christophe André on January 15, 2019

'The lost summer’: the emotional and spiritual toll of the smoke apocalypse

Anxiety, fear and grief: what experts are learning about the mental health effects of wildfire haze.

Headlines declared it “terrifying.” Edmonton was dubbed an “apocalyptic ghost town.” The Star declared, “It’s not the end of the world. It just looks that way.”

As it turns out, there’s little disagreement when it comes to wildfire smoke: it’s alarming.

Residents of the western provinces have been choking on smoke in recent weeks, as smoke from the more than 550 wildfires burning in B.C. drifts around the country. Special air quality alerts have been issued in Vancouver, Victoria, Prince George, Salmon Arm, Edmonton, Calgary, Regina, the Battlefords and even Manitoba — and the list goes on.

Air quality alerts are issued to warn residents about the dangers of fine particulate matter present in wildfire smoke, which can cause numerous health effects including everything from sinus irritation to heart attacks.  

But it’s not just breathing difficulties and watery eyes that impact people living in smoke-affected areas.

For many, it’s the unsettling feeling of living under a thick cloak of smoke, one that obscures the sun, wipes out the blue sky and hides the landscape in a disconcerting brown-grey veil.

Little research has been done to quantify the psychological effects of widespread and persistent wildfire smoke, though researchers have found ties to feelings of hopelessness, irritability, depression, fear, isolation, change of sleep patterns and lethargy. The research is scarce, in part because prolonged and widespread smoke is “a relatively new phenomenon in North America,” according to Dr. Sarah Henderson, senior environmental health scientist at the B.C. Centre for Disease Control.

Increasingly though, experts are concerned about the mental health effects of our new reality: weeks of seemingly unending smoke wafting across the western provinces each summer.

“It’s very oppressive to live under smoky conditions,” Henderson said. “A couple of days of it is more tolerable than a couple of weeks of it.”

‘The Lost Summer’

One of the few studies examining the mental health effects of prolonged periods of wildfire smoke was published last year in the Canadian Journal of Public Health. It looked at the impact of wildfire smoke in the Yellowknife area during the 2014 fire season, which saw significant smoke. The study found “a direct connection between the wildfires and smoke and a decrease in [people’s] mental and emotional health.”

When widespread smoke moves into a community, residents are often advised to stay indoors and close their windows, or to spend more time indoors with air conditioning. The study found that this leads to significantly less time spent outside, or socializing.

When smoke persists, closing your windows is no longer enough for many people. If a person doesn’t have an air filtration system, indoor air quality can eventually mirror the dangerous air quality outside.

“There’s a sense of not being able to get away,” said Dr. Warren Dodd, assistant professor at the School of Public Health and Health Systems at the University of Waterloo, and the lead researcher on the study. “Where do you go? There’s smoke everywhere.”

“One of the strongest emotions that people felt was isolation,” Dodd said. “This extended period of smoke meant that they weren’t able to leave their houses for the summer. People felt like they were isolated from the neighbours and from their community.”

First Nations participants reported an inability to take part in traditional activities, from hunting and fishing to berry harvesting. Other residents noted they were unable to work in their gardens, ride their bikes or take their kids outside to play.

Dr. Courtney Howard, board president of the Canadian Association of Physicians for the Environment, was also a researcher on the Yellowknife study. She recalls the dangers of isolation and inactivity due to wildfire smoke.

“Physicians are increasingly giving prescriptions of exercise to people — whether it’s heart disease or anxiety or depression.” Howard said. “So not only do people have the smoke impacting their health, they’re losing the activity that was the treatment of their disease.”

“People don’t realize the health benefits they’re getting even from just walking to work, until they can’t do that anymore.”

This feeling of isolation and inactivity has resonated for many people this summer, too. Smoke has already forced people to re-evaluate their summer plans, from community events to outdoor activities.

In Edmonton, events at the annual marathon were postponed due to poor air quality. Flights were halted from parts of B.C.’s interior. Kamloops cancelled an annual celebration that typically draws 10,000 people, triathlons were cancelled in Penticton and Kelowna, and in Calgary, the annual Ride to Conquer Cancer was cancelled halfway through, with 1,900 cyclists picked up just a few hours into the event.

As one participant from Yellowknife told researchers for the summer of smoke study: “It was the lost summer… it takes a deep, emotional toll, if not a spiritual toll.”

‘Homesick when you’re still at home’

There’s something larger at play for many people when they wake up to dim, smoky skies.

Dodd points to the concept of solastalgia to explain the gloom people feel when the smoke rolls in — and sticks around for weeks or months.

“It’s basically the feeling of being homesick when you’re still at home,” he explained of the feeling people get when their community is shrouded in smoke. “It’s really this concept of stress and anxiety about environmental change that’s happening in a place that is very familiar or at home.”

For many people, Dodd said, wildfire smoke is particularly frightening because it feels emblematic of larger environmental issues. “It’s connected to things that might happen in the future.”

Howard echoes the theory. “Increasingly, people are having anxiety about what’s to come, sadness about what’s to come, and even depression around the climate-related state of the world,” she said. These feelings have come to be known as “ecological grief.”

Dr. Ashlee Cunsolo, director of the Labrador Institute of Memorial University, wrote about ecological grief in article published in the journal Nature earlier this year. She and her coauthor defined the concept of ecological grief as “the grief felt in relation to experienced or anticipated ecological losses, including the loss of species, ecosystems, and meaningful landscapes due to acute or chronic environmental change.”

“Once we published [the article] we were inundated with people from all over the world saying  ‘this is exactly how I feel but I never had a word for it,’ ” she told The Narwhal.

For many people, Cunsolo said, there is a close connection between people, place and identity. When the landscape changes — even if the change is temporary, like with wildfire smoke — people may begin to feel a sense of alienation.

“Land connection is so much a part of who people are, that when it’s disrupted through things like climate-induced wildfires, or loss of sea ice or severe storms that are increasing then people’s sense of identity shifts with that sense of place,” she said.

“People love the landscape and it’s a place of solace, so when that landscape changes, their sense of identity and connection also shifts.”

For many people, widespread wildfire smoke is off-putting to say the least. For others, there’s a sense of foreboding.

“People called it a smoke apocalypse and it felt like that,” said Howard of the particularly smoky summer in Yellowknife, where she works as an emergency physician. “It becomes a real marker of ‘whoa, nature is powerful and it can change and we are small and this is big.’”

“It reorders our sense of place in the world.”

Grief as a ‘motivating force’

Howard says part of the problem for many people is “the feeling that this might be the new norm.”

When the streetlights come on in the middle of the day, ash rains down from the sky and the smoke blocks out the midnight sun, people begin to wonder if this might become more common. Cunsolo calls this “anticipatory grief.”
“People are starting to think this is a permanent shift,” said Cunsolo. “With that permanent shift comes the potential for a permanent loss of things that are important to them.”

As wildfire smoke continues to blanket much of the West, Cunsolo is adamant that the feeling of ecological grief can also be a force for good.

“People use grief to come together, to support each other and to protest,” she said. “It becomes this really resistant form of mourning where you take it public and it mobilizes you.

“Grief can actually be a very motivating force.”

This article originally appeared on thenarwhal.ca and was written by Sharon J Riley

5 Tools and Tips for Navigating Stress When You’re Depressed

Not surprisingly, stress can have damaging effects on depression. That is, “stress hormones like cortisol can exacerbate the effects of an existing depression. Or if we’re not currently depressed, we can become more vulnerable to a future episode,” said Lee Coleman, Ph.D, a clinical psychologist and assistant director and director of training at the California Institute of Technology’s student counseling center.

Depression also comes with its own stressors. We might become self-critical because we aren’t able to function normally, he said. (And because depression sinks our self-esteem and fuels our inner critic.)

We might wonder what’s wrong with us, why we aren’t as excited about life anymore, and when we’ll stop feeling so bad. As Coleman said, naturally, “all of these are potentially stressful thoughts and feelings.”

But this doesn’t mean that your situation is hopeless. It isn’t. In fact, there are many things you can do. Below, Coleman and other therapists who specialize in depression shared five ways to effectively navigate the stress in your life.

1. Assess every piece of your life.

Psychologist Stephanie Smith, PsyD, suggested examining everything and everyone in your life and asking yourself these questions: “How much do I enjoy this activity or person? How much stress does it bring me? How do I feel after I spend time there or with that person? Does [that activity or person] add to my life?”

In other words, take a step back, and reevaluate your relationships, routines, job and other circumstances. Smith also suggested asking these questions: “Is this really what I want? What’s really the best thing for me right now?”

“[I]t doesn’t necessarily mean that after the evaluation period you will change everything about your life. But it does mean that the things in your life will be more intentional.”

2. Make tiny healthy shifts.

When you’re struggling with depression, it might be tough to make big decisions and take big steps. Instead set small, specific and feasible goals, said Smith, who practices in Erie, Colo.

She shared these examples: Spend 10 minutes outside every day; make an appointment with a psychologist this week; reach out to one friend or relative today; take a walk four days out of seven; and do one thing you enjoy each day.

Taking small steps also provides momentum for making bigger changes in the future, she said. But if you don’t meet your goals, be gentle with yourself. Depending on the severity of your depression, it might be tough to take action (or get out of bed). That’s when working with a psychologist who specializes in treating depression is critical.

3. Redirect your attention.

“Depression and stress thrive on wandering minds, especially on questions that don’t really have an easy answer, like, ‘Why is this happening?’ ‘When will I feel like myself again?’” said Coleman, author of Depression: A Guide for the Newly Diagnosed. Getting caught up in these questions releases stress hormones such as cortisol, and leads to feeling sadder, he said.

One way to redirect your attention is to focus on what you’re doing right now. For instance, give your full attention to mundane tasks and activities, such as walking, picking out produce and even breathing, Coleman said.

Another way is to redirect your attention to your physical sensations, he said. For instance, name what you’re experiencing: “Right now, my chest feels tight. I notice my jaw is tense, and my fists are balled up.”

Again, try not to get caught up in thoughts like “Why does this keep happening to me?” or “I can’t handle it!” he said. These thoughts only feed your stressful reactions. (And remember your depression likes to lie.) “Focusing on the physical aspects of stress keeps you grounded in the moment without adding that unhelpful second layer of negative appraisals.”

Don’t try to change the sensations you’re experiencing. Instead, try to keep a curious, accepting attitude. According to Coleman, this might look like: “OK, stress is here again.  Where am I feeling it in my body this time?”

4. Try mindfulness apps.

Mindfulness (and exercise) “can be extremely helpful in relieving symptoms and creating the endorphins your brain needs to feel better,” said Robin Starkey Harpster, MA, MFT, a psychotherapist in Los Angeles.

In addition to Coleman’s mindfulness suggestions, it can help to listen to guided meditations. Harpster recommended trying these three apps: buddhify; Headspace; and Calm.

5. Make a radical change.

Sometimes, drastic measures are necessary. Recently, author and Psych Central editor Therese Borchard penned this brilliant piece about what to do when your depression isn’t improving. For instance, it’s hard not to feel depressed when you’re working in a toxic environment. So, in this case, the best stress-reducing strategy might be to switch jobs. According to Borchard:

I don’t mean putting a few less to-do items on your list. I’m talking about radical lifestyle changes — like changing jobs in order to work in a less toxic and stressful environment, moving into a smaller home so that you don’t have to moonlight, deciding against adopting a rescue dog or having a third child. It can be practically impossible to keep your mood resilient if you are under chronic stress because it increases the connection between the hippocampus part of your brain and the amygdala (worry central), impairs your memory retention, affects your cortisol production (making it difficult for you to handle more stress), and weakens your immune system.

One of the most powerful tools for shrinking stress is treating yourself with patience and compassion. “You’re dealing with an illness that’s going to take some time to work through. And you can’t rush it by criticizing yourself or setting arbitrary deadlines for meeting certain goals,” Coleman said.

Plus, what you’re able to accomplish really depends on the severity of your depression. Don’t hesitate to seek professional support from a psychologist. And be flexible with yourself and remember that the smallest steps do add up, Coleman said.

This article originally appeared on psychcentral.com and was written by By Margarita Tartakovsky, M.S.