The Brain and Change
Let’s be honest: our brains hate change. They are wired to preserve the current state. From a neuroscientific perspective, the brain’s job is to maintain stability. As long as the current state is “good enough,” it argues for keeping things as they are.
This explains why people may stay in a rented flat for years as a “temporary solution” or remain in a job they find boring—they hesitate to take the risk of change. Psychologists call this resignative contentment.
The brain’s desire for stability is well-intentioned—it wants to protect us—but sudden or rapid change can trigger responses akin to grief or loss. Elisabeth Kübler-Ross, creator of the 5 Stages of Grief, demonstrated that humans often resist change because it disrupts their cognitive biases and familiar routines.
Why We Resist Change
Vanessa Van Edwards, in her article “Resistance to Change: 7 Types and How to Deal With Them” (2024), outlines four ways individuals vary in resisting change:
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Violation of routine – Change disrupts habits the brain has grown comfortable with.
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Emotional responses – Resistance can range from passivity to aggression, depending on the individual.
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Mental flexibility – Some struggle to adapt to new ways of operating.
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Time perspective – The ability to see long-term vs. short-term consequences influences acceptance.
Psychologically, resistance arises from five fears:
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Fear of the unknown – The brain wants to “see around corners” and avoids uncertainty.
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Fear of loss – Even undesirable circumstances feel safer than the unknown.
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Fear of instability – Stability feels safer than risk, even if suboptimal.
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Fear of incompetence – Change may challenge our self-efficacy.
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Disruption of routine – Habits provide comfort; disruption triggers alarm.
Resistance isn’t inherently bad. It provides accountability, safeguards against harmful initiatives, and allows individuals to evaluate the pros and cons before adapting.
The Change Curve and Emotional Regulation
Change is inevitable—Heraclitus said it best:
“There is nothing permanent except change.”
Even small changes, like a new brand of toothpaste, can provoke strong reactions because change removes our sense of control.
Kübler-Ross’ 5 Stages of Grief—denial, anger, bargaining, depression, and acceptance—apply to responses to change. Emotional regulation strategies ensure individuals are not overwhelmed by their emotions but can “ride them out” and adapt effectively.
Practical Strategies to Navigate Change
Haddi Browne (2024) offers 12 actionable techniques to manage the emotional roller-coaster of change:
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Identify control – List what you can and cannot control; focus on controllable aspects.
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Set worry limits – Schedule a specific time each day to process concerns.
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Share fears – Discuss worries with a trusted person or therapist.
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Reflect on resilience – Recall past challenges you overcame to boost confidence.
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Accept unpredictability – Life is inherently uncertain; use challenges to grow.
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Future-casting – Imagine positive outcomes instead of dwelling on risks.
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Shift “what-if” to “what-then” thinking – Transform fear into action.
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Be curious – Explore possibilities rather than cling to fear.
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Find humor – Humor lowers anxiety and stress.
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Connect with nature – Outdoors activities calm the mind.
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Do good – Volunteering and helping others provide purpose and control.
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Anchor thoughts & 5-second rule – Use a positive memory or mantra to reset your mind when anxiety strikes.
Bonus tip: challenge your inner voice from “I can’t” to “I can.”
Embracing Change
Change is constant. Sometimes it expands our knowledge, experiences, and humanity; other times, it challenges our integrity and comfort. The key is not to resist change blindly but to choose how we respond:
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Freeze in fear – Refusing to adapt leaves us stuck.
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Expand through change – Learn, grow, and discover more about yourself and the world.
Support and Resources
If you or someone you know struggles with change or life challenges, remember: you are not alone. Reach out to a primary care provider or mental health professional.
For immediate assistance in the U.S., call 988. Help is always available.