Embracing change – Overcoming resistance to change in a constantly changing world.

Have you ever kicked off a new year’s resolution, only to hit a snag almost immediately? Or embarked on a new diet, only to be sidetracked by a string of birthday bashes one after another? It can feel like when you’re eager to make a change, the universe decides to throw an extra dose of challenges your way!

People resist change in general. Let’s explore why –

1. Fear of the unknown – This requires a certain level of experimental mentality. Humans are naturally drawn to predictability. Changes introduce uncertainty, which in turn can trigger anxiety and fear. Humans have a survival instinct that sees red at potential threats. Change is threatening due to its uncertainty.

2. Loss aversion – When considering a change, people tend to focus on what they might lose rather than what they might gain. Even if their current situation is imperfect, it’s familiar. Change is ale- risk where things could get better or worse. Instead of gaining something, what if you lose what you currently have? The potential losses can outweigh the perceived benefits in the mind.

3. Cognitive dissonance – When new ideas or behaviors challenge existing habits, it creates a mental discomfort called cognitive dissonance. People often resist change to protect their sense of identity. For example, after losing weigh, I kept going for sizes 12 and 14 for many years despite consistently being a size 8 or 10, probably because my body had achieved it but my brain was still stuck in the old patterns of thinking.

4. Emotional attachment – Humans develop emotional connections to routines or environments, even if they’re not ideal. Change may feel like a betrayal of those attachments. Personally, while on my fitness journey, moving away from authentic Indian cuisine felt like a betrayal;

5. Effort & energy – Change often requires learning new skills, adapting to new environments, or breaking old habits. The brain tends to default to established patterns out of efficiency. Change, then feels hard.

6. Social Influence – People might resist change because of societal or peer pressure. If a social group, resists change, individuals often align. The opposite is also true. People might attempt a change out of peer pressure or popular opinion but they lack the drive to pursue it because it may not resonate with them.

How to overcome the barrier of resistance

1. One way to overcome fear of the unknown is to reframe uncertainty as an opportunity for growth. A practical way to implement this is to start small. This creates a sense of progress and familiarity. With each small step, the unknown starts to feel less intimidating. For example, if someone is hesitant about adopting a new technology at work, they could start by learning one feature at a time rather than trying to master the entire system all at once. Celebrating small victories along the way can also boost morale and encourage continued progress.

2. To overcome loss aversion, focus on shifting attention to what you might stand to gain. A powerful way to do this is through visualization. Imagine your life a year from now if you fully embrace the change. What benefits could you experience – freedom? success? adventure? Vividly picture these outcomes in your mind. If it excites, chances are you will stay motivated to achieve it.

3.To overcome cognitive dissonance, a powerful approach is to align the change with your core values or identity. When faced with a change that contradicts your current beliefs or habits, take a step back and ask: how does this change support the kind of person i want to be? OR Which of my values align with this change? Framing the change as a way to honor your values reduces internal conflict and makes it easier to embrace. It shifts the focus from “I’m abandoning what I believe” to “I’m evolving in a way that supports who I want to become”.

4. To overcome emotional attachment, a powerful approach is to honor the past while focusing on the future. Recognize that it’s okay to feel connected to habits and attitudes that may have helped you get where you are but be mindful of when those habits and attitudes start holding you back. Reinventing yourself relies of letting go of the predictable. One way to do this is through a ‘transition ritual’. Create a moment to reflect what an old situation or way of life brought to you – lessons learned, bonds formed and memories cherished. Then, consciously set an intention for the next phase, focusing on what you hope to achieve or experience. By acknowledging your emotional ties while directing your energy forward, you can ease the process of stepping into change.

5. To overcome resistance caused by the perceived effort and energy required to change. One effective way is to break the change into small actionable steps. The idea is to make the process feel less overwhelming by focusing on one small win at a time. This ties in with what we discussed in point #1.

For example, instead of trying to overhaul and entire routine or adapt to a completely new system all at once, start by committing to just one simple adjustment – something that requires minimal effort but moves you closer to the change. Each small step not only reduces the mental and physical energy needed at any given moment but also builds momentum and confidence. 6. Celebrate these small wins, as they reinforce progress and shift the perception of change from being exhausting to being achievable and rewarding.

6. To overcome resistance caused by social influence, the best way is to surround yourself with people who model or support the change. Seek out individuals or communities who have already embraced the change you are considering and who can inspire, guide or encourage you.

Being around people who normalize change can make it feel less daunting and achievable. Their experiences can provide proof that the change works while their support can help counteract the pressures or doubts from those resistant to it. As the saying goes, “You are the average of the five people you spend the most time with”, so choose to align yourself with those who reflect the mindset and behaviors you want to adopt.

Remember- Change is not the enemy. Don’t be afraid to step in to the unknown and reinvent yourself – Your future self is waiting on the other side!