The brain is a remarkable prediction machine, constantly scanning the environment for novelty. Some forms of novelty—like a "like" on a social media post or news about your favorite celebrity—trigger a small, satisfying hit of dopamine. Other forms, however, are perceived as threats. The challenge is that the brain struggles to differentiate between minor and major threats, releasing adrenaline and cortisol regardless of the scale of the perceived danger.

Most of us are familiar with the fight-or-flight response, but in modern workplaces, it has evolved to include freeze and appease. This response is triggered whether we’ve made a mistake in a new online platform or are being chased by a lion. The limbic system, which governs this reaction, is designed to keep us safe and takes its job very seriously.

Unfortunately, when the limbic system takes over, it can shove our brains into overdrive, sidelining the prefrontal cortex—the part responsible for focused work, problem-solving, and regulating behavior. While the limbic system is great for crises, it’s not much help during a typical workday. The challenge, especially in today’s fast-paced world, is learning to manage this response to navigate constant change.

Navigating the Discomfort of Change

Change disrupts our comfort zone, requiring us to learn and adapt—a process that often feels uncomfortable. The speed of change today, with new software, processes, strategies, and teams, can make work feel like a never-ending game of dodgeball. But the trick to thriving lies in keeping the discomfort of learning in perspective and preventing the limbic system from hijacking us.

Here are four tried-and-true techniques for adapting to change. If they work for eighth-grade boys (thanks to my teacher daughter), they can work for anyone.

1. Mindfulness

Mindfulness is about deliberately focusing on what’s happening in your mind and body with an attitude of acceptance and openness. It’s not just for people who use big, fancy words—it’s for everyone. All it means is noticing your thoughts, emotions, and sensations without judgment or action.

As conductor Ben Zander suggests, when a negative thought arises, try responding with a lighthearted, “That’s fascinating.” Thoughts and feelings don’t have to dictate reality. You can observe them, let them pass, and decide later if any action is needed.

Psychologist Raymond Prior calls this suppression and amplification: the more we try to suppress or ignore our inner experience, the more powerful it becomes. By observing with curiosity rather than judgment, we prevent our inner experience from defining us.

2. Curiosity

Curiosity—a strong desire to learn—is a powerful antidote to fear during change. Instead of resisting, get curious about your response and about the change itself. Ask questions like:

• Why is this change necessary?

• What exactly will be different?

• How will it unfold, and what will be required of me?

• Who can help or support me?

• How can I approach this in a productive way?

By seeking information and understanding, you reduce fear of the unknown and uncover opportunities.

3. Courage

Navigating change with curiosity requires courage. Speaking up, sharing ideas and concerns, and asking for help can feel vulnerable, but they’re essential steps.

As Brené Brown explains, courage means staying true to your heart—standing firm in your core values. Remember: you already have what it takes to cope with most challenges. Courage isn’t about eliminating fear; it’s about moving forward despite it.

Or, as George Tilton famously put it:
"Success is not final, failure is not fatal: it is the courage to continue that counts."

4. Resilience

Resilience is the ability to endure discomfort and remain steadfast in the face of challenges. Resilient people trust their ability to adapt. To build resilience:

• Recognize your past successes in navigating change.

• Focus on what you can control.

• Remind yourself that discomfort is temporary.

Raymond Prior highlights how great athletes exhibit grace under pressure, calling this composure: “It isn’t that things don’t bother me; it’s that I interact with them in a way that allows me to stay focused on what matters most right now.”

This brings us full circle to mindfulness. When your limbic system threatens to take over, pause and ask yourself: “What is most important and valuable to me right now?” Then focus on that.

Two Quick Tips

1. Breathe. Inhale deeply, exhale fully. Repeat.

2. Remind yourself: This, too, shall pass.

With mindfulness, curiosity, courage, and resilience, you can meet change with strength and grace—and maybe even a little bit of fascination.

Best regards,

Yogesh

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