Change is a constant part of life, yet somehow, it rarely feels easy. Even positive changes can sometimes bring stress or uncertainty. When we experience change, some resistance is natural since we may not always know what the outcome will be. Luckily, there are practical ways to build emotional resilience so we can learn to adapt more smoothly.

We sat down with Peter Werner, Clinical Manager at Centerstone, to ask him about change and healthy ways to adapt.

Why do people often find change— even positive change—so emotionally challenging?

PW: Humans thrive on routines because they provide stability and predictability. When change happens, those routines are disrupted, which challenges our sense of safety and control. This unpredictability can make people feel vulnerable because they can’t anticipate what’s next.

What happens in our minds and bodies when we’re faced with major change or uncertainty?

PW: People often experience fear, anxiety, or even grief. The part of the brain responsible for rational thinking (known as the prefrontal cortex) can become overloaded, leading to mental fatigue or difficulty making decisions. Uncertainty tends to feel risky, which can increase feelings of anxiety and push us toward imagining worst-case scenarios. Stress hormones also surge, activating the body’s fight-or-flight response which can cause an elevated heart rate, tense muscles, stomach discomfort, or headaches.

In your experience, what are some common signs that someone is struggling to adapt to change?

PW: Someone may become more irritable, resistant to new ideas, avoidant, or withdrawn. They may lose confidence or enthusiasm when faced with challenges. You might also see decreased productivity or missed deadlines. For young people, this may look like declining school performance or difficulty getting along with others.

How can people begin to manage the stress or anxiety that often comes with transitions?

PW: First, acknowledge your emotions and recognize that discomfort is normal during change. Try to view change as an opportunity for growth rather than a threat. This starts with reframing your perspective by asking yourself “what can I gain?” instead of “what am I losing?”

Next, focus on what you can control. Identify what you can influence and take small, proactive steps from there. This helps build confidence and reduce anxiety.

Practicing positive self-talk is also important. Replacing thoughts like “this will ruin everything” with “this could lead to something better” can reshape your emotional response.

What does emotional resilience really mean, and how can people start to strengthen it in everyday life?

PW: Emotional resilience is the ability to adapt and bounce back from stress or challenges without being overwhelmed. It doesn’t mean avoiding negative emotions, it means managing them more effectively. Self-care is foundational: healthy sleep, exercise, and nutrition create stability.

Are there any small daily habits or mindset shifts that make a big difference in adapting to change?

PW: Yes. Start with a short morning check-in by asking yourself, “what’s one thing I can control today?” This keeps your focus on actionable steps rather than uncertainty.
Daily mindfulness or breathing exercises can help regulate emotions, too. Just a few minutes of deep breathing can make a meaningful difference. Setting aside time to write down 2–3 things you’re grateful for each day also helps maintain perspective. Practicing gratitude shifts your focus from problems to positives.

What message would you share with someone who is currently navigating a big life transition and feeling overwhelmed?

PW: I would start by normalizing their feelings – it’s okay to feel overwhelmed. Many people find comfort in remembering that this is a season of life, not a permanent state. It’s also important to remember the resilience they’ve shown in past challenges—they’ve navigated change before and can do so again. Leaning on a support system is key, and there’s no need to feel guilty about asking for help. The most important thing is to continue moving forward.

If you find yourself struggling to adapt to change and think you may benefit from additional support, Centerstone is here for you. Learn more about our counseling services on our website or call us at 877-HOPE123 (1-877-467-3123) to get connected to care today.