Change: Survive or Thrive?
“Survive till 2025” is a phrase I’ve been hearing a lot from clients and peers. It reflects the current economic outlook—a “grit your teeth, hold on tight” ride. But it also suggests a “just get through it” mentality, hoping that next year will bring improvement.
People are feeling the pressure as our world changes rapidly. In New Zealand, where I live, we’ve experienced a change in government, extreme weather causing costly repairs, and significant budget cuts leading to job losses, particularly in the public sector. The private sector hasn’t escaped unscathed either. Almost everyone is affected, whether it’s the client who told me last week that half of their team would be made redundant, or the acquaintance who has applied for hundreds of jobs without success, or small business owners realizing their businesses are no longer sustainable.
These circumstances force change upon individuals and families. Whether it’s a career shift by choice or necessity, personal transformation, or both, navigating these transitions can feel overwhelming. But it can also be exciting. There are countless stories of people who have weathered storms of change and emerged stronger on the other side. It is possible to thrive through change.
Why is change so daunting?
Why does uncertainty cause so much stress? When our future feels unclear, it disrupts our ability to plan. Our brains rely on past experiences to make decisions, but when the future is uncertain, we’re left guessing. This often leads to anxiety as we run through endless “what if” scenarios, usually assuming the worst.
This negativity bias served our ancestors well when being alert to danger meant survival. But in today’s world, where no predators are lurking, this bias often fuels anxiety, stress, and overwhelm. So, how do we move forward in times of uncertainty?
Change knowing to doing
Below are five practical tips to help you navigate change with less stress and more confidence. While many of us understand the theory behind managing change, there’s often a gap between knowing what to do and actually doing it.
Real transformation happens not just by understanding these principles but by taking consistent, purposeful action. Change requires small, steady steps that eventually turn into habits. Each tip includes a practical exercise designed to help you integrate these strategies into your life for lasting, positive change.
1. Embrace change as a constant
“The only constant in life is change.”
—Heraclitus
Change is inevitable—a truth we all know but find hard to accept fully. While understanding that change is part of life seems simple, adapting to it often requires a shift in mindset. When we acknowledge that change is constant, we reduce resistance and the anxiety that comes with uncertainty. Think about how often change happens, from career transitions to personal milestones like moving or starting a family.
In his book Who Moved My Cheese?, Dr. Spencer Johnson illustrates that when we embrace change, we not only adapt but also thrive in new circumstances, allowing us to move forward (and get all the cheese!) instead of getting stuck in the past (without cheese).
Practical Exercise: Change Exposure Challenge
Try small, intentional changes each week—like taking a new route to work, trying a new hobby, or rearranging your living space. These small disruptions build your adaptability muscles, making larger changes feel less overwhelming. Record what you notice as a result of the change.
2. Develop a Growth Mindset to Cultivate Resilience
“In the fixed mindset, everything is about the outcome. If you fail—or if you’re not the best—it’s all been wasted. The growth mindset allows people to value what they’re doing regardless of the outcome .”
— Carol Dweck
A growth mindset, a concept pioneered by psychologist Carol Dweck, is the belief that intelligence, abilities, and talents can be developed through dedication and effort. In contrast, a fixed mindset sees these traits as set in stone, which leads to fear of failure and avoidance.
With a growth mindset, challenges are seen as opportunities to grow rather than threats to competence. For example, someone with a fixed mindset might avoid a difficult conversation, thinking, “I’m not good at confrontations, so I’ll just ignore it.” This often leads to resentment when the issue remains unresolved. On the other hand, a person with a growth mindset would approach the conversation as a chance to learn and improve: “Challenging conversations are tough, but I can develop the skills to handle them.” This shift in thinking builds resilience and empowers you to approach change as a learning experience.
Practical Exercise: Learn something new
Pick a new skill or subject outside your comfort zone, and commit a set amount of time each week to learning it. It could even be working on developing a growth mindset! Document your progress, focusing on your effort and the learning process rather than just the results. This will reinforce the idea that growth happens through consistent effort and practice—not from innate ability alone.
3. Focus On What You Can Control
“If I really want to improve my situation, I can work on the one thing over which I have control – myself.”
—Stephen Covey
Stephen Covey, in The 7 Habits of Highly Effective People, introduces the concept of the “Circle of Influence” and the “Circle of Concern.”
The key takeaway is to direct your energy toward what’s within your control—your actions, mindset, and responses—and what you can influence, such as your immediate environment, relationships, and communication.
On the other hand, it’s essential to let go of things outside your control, like other competitors, external circumstances, or unpredictable events. By doing this, not only can you reduce anxiety, but you also empower yourself to take meaningful, purposeful action.
Shifting your focus to what you can change is the first step toward regaining control in uncertain situations.
Practical Exercise: Circles of Control
Download our Circles of Control resource. Work through the steps to identify what is within your control and influence versus what is outside of it. Once you’ve pinpointed these areas, channel your energy into what you can control, and take proactive steps. This mental shift is a powerful way to regain agency and calm in the face of uncertainty
4. Strategic Planning and Goal Setting
“The goal-setting theory of motivation is based on the premise that conscious goals affect action.”
— Edwin A. Locke and Gary P. Latham
Clear, achievable goals serve as a compass during times of transition, giving you direction and purpose. The key to achieving big dreams lies in breaking them down into small, manageable steps. Often, the biggest hurdle is simply getting started, but by focusing on incremental progress, you can make even the most daunting goals feel within reach. This concept is central to the power of small steps—each small victory builds confidence and momentum, ultimately propelling you forward.
According to Edwin Locke and Gary Latham’s Goal-Setting Theory, specific, challenging goals are directly linked to higher performance. However, it’s the act of breaking those goals down into bite-sized, actionable steps that keeps you from feeling overwhelmed. By creating a roadmap with clear milestones, you not only give yourself structure but also a continuous sense of progress and accomplishment. These small, consistent actions are the building blocks of lasting change.
Practical Exercise: Goal planner success
Download our Goal Planning Worksheet. Start by identifying one area in your life where you’d like to see improvement—whether it’s stepping up in your career, or having a career change, developing a new skill or improving your health. Identify why this goal is important for you to achieve, and then identify one small action that you can do today that will take you closer to your goal and keep working through the prompts. By the end you’ll have a roadmap to success that provides structure to maintain focus and moving toward your goals with confidence.
5. Build a Support System
“Personal relationships are the key to your success in any job.” — Jeffrey Pfeffer,
Social support is critical when navigating change. According to Stanford Professor Jeffrey Pfeffer, having a strong support network greatly impacts career success and well-being. Surround yourself with people who encourage and challenge you—especially those further along in their journey. Whether it’s mentors, peers, or family members, the people you surround yourself with play a key role in shaping your growth and ambition.
By aligning yourself with individuals who inspire and push you, you’ll advance faster with greater confidence.
Practical Exercise: Support Circle Audit
List the people who provide different types of support—professional, emotional, physical, and practical. Identify any gaps and take action. Reach out to your network, or find new connections to strengthen your support system.
If you’re looking to elevate your support system and connect with someone who can help you navigate change with clarity, reach out to me. As a professional leadership and performance coach, I can guide you in building the mindset and strategies you need for sustainable high performance.
Embrace Change for Growth
Navigating change can be challenging, but with the right mindset, strategies, and support, it can also be an opportunity for growth. By embracing change, focusing on what you can control, setting clear goals, and leaning on a strong support network, you can transform uncertainty into a path forward.
If you’re feeling stuck, please book in for a free Action Game Plan. Together we’ll get you moving forward again.
About the author
Josie Askin, CEO of Spring Coaching, is a performance and productivity coach who works with driven leaders and entrepreneurs to improve their performance and productivity.
Josie has nearly 20 years working in government, in a range of advisory roles. She became interested in the gaps between workplace performance and wellbeing, gradually building analogies between sport and business performance while gaining several coaching qualifications. Now she deals with clients under pressure from all walks of life offering tailored leadership performance coaching, workplace wellbeing programmes, workshops, speaking and facilitation.