{"id":13661,"date":"2024-12-11T15:12:00","date_gmt":"2024-12-11T20:12:00","guid":{"rendered":"https:\/\/thediversitymovement.com\/?p=13661"},"modified":"2024-12-11T15:12:00","modified_gmt":"2024-12-11T20:12:00","slug":"how-to-manage-stress-thrive-during-change-insights-deborah-gilboa","status":"publish","type":"post","link":"https:\/\/thediversitymovement.com\/how-to-manage-stress-thrive-during-change-insights-deborah-gilboa\/","title":{"rendered":"How to Manage Stress and Thrive During Change: Insights from Dr. Deborah Gilboa"},"content":{"rendered":"<p><button id=\"listenButton1\" class=\"responsivevoice-button\" type=\"button\" value=\"Play\" title=\"ResponsiveVoice Tap to Start\/Stop Speech\"><span>&#128266; Listen to this article<\/span><\/button>\n        <script>\n            listenButton1.onclick = function(){\n                if(responsiveVoice.isPlaying()){\n                    responsiveVoice.cancel();\n                }else{\n                    responsiveVoice.speak(\"Change is inevitable, yet for many, it\u2019s accompanied by stress, discomfort, and uncertainty. Dr. Deborah Gilboa, a board-certified family physician, resilience expert, and renowned speaker, offers a fresh perspective: \u201cWhat doesn\u2019t kill us usually makes us miserable,\u201d she says, challenging the old adage. But the good news? We don\u2019t have to stay miserable. With the right skills, we can not only survive change but thrive through it. Gilboa explains that resilience isn\u2019t something you\u2019re born with\u2014it\u2019s a skill set that can be developed. Drawing on her experience helping individuals and organizations manage change effectively, the TEDx veteran identifies eight essential skills to build resilience and make change less daunting. 1. Emotional Regulation: Mastering Your Reactions The first step to navigating change is learning to regulate your emotions. Big shifts often trigger fear, frustration, or sadness. These feelings are normal, but they don\u2019t have to dictate your actions. Emotional regulation allows you to acknowledge your emotions without letting them control you. Gilboa advises practicing mindfulness and naming your emotions. \u201cInstead of saying, \u2018I\u2019m angry,\u2019 try saying, \u2018I\u2019m feeling angry right now,\u2019\u201d she explains. This small rephrasing can create space to respond thoughtfully rather than react impulsively. 2. Self-Awareness: Understand Your Strengths and Triggers Self-awareness is key to managing stress in new situations. When you know your strengths, you can lean on them. When you understand your triggers, you can prepare for moments when stress is likely to arise. \u201cAsk yourself: \u2018What about this change is bothering me the most?\u2019 Is it the loss of control? The uncertainty?\u201d Gilboa says pinpointing your specific stressors allows you to address them directly, rather than feeling overwhelmed by the entire situation. 3. Perspective-Taking: Reframe the Situation A powerful tool for navigating new circumstances is the ability to shift your perspective. \u201cStress itself isn\u2019t inherently bad,\u201d Gilboa explains. \u201cStress, like exercise, can build resilience if we approach it the right way.\u201d By viewing change as an opportunity for growth rather than a threat, you can reduce feelings of helplessness and increase your ability to adapt. 4. Problem-Solving: Break Challenges into Steps Large changes can feel insurmountable. That\u2019s where problem-solving skills come into play. Instead of trying to tackle everything at once, break challenges into smaller, manageable steps. For instance, if you need to learn a new system or technology at work, start by identifying the resources you need, setting a schedule for training, and asking for support when necessary. \u201cCompetence builds confidence,\u201d Gilboa notes, \u201cand confidence makes future challenges feel less overwhelming.\u201d 5. Self-Efficacy: Believe in Your Ability to Adapt Self-efficacy\u2014the belief that you can influence outcomes\u2014is crucial for resilience. Gilboa stresses the importance of recognizing past successes as evidence of your ability to adapt and thrive. \u201cThink back to a time when you navigated a big change successfully,\u201d she says. \u201cWhat skills or strategies did you use then? Chances are, those same skills can help you now.\u201d 6. Connection: Lean on Your Support System Resilience isn\u2019t a solo endeavor. Strong relationships can provide the emotional and practical support needed to navigate uncertainty. Gilboa highlights the importance of seeking out people who validate your feelings while encouraging your growth. \u201cSurround yourself with those who can say, \u2018I hear you, and I believe you can handle this,\u2019\u201d she says. Building a support network at work or in your personal life can make the toughest changes more manageable. 7. Optimism: Focus on What\u2019s Possible Optimism doesn\u2019t mean ignoring challenges. Instead, it\u2019s about focusing on what\u2019s possible and maintaining hope for the future. Gilboa explains that optimism is a skill you can practice by looking for the advantages in every situation and setting small, achievable goals. \u201cWhen you celebrate small wins, you remind yourself that progress is possible, even during difficult times,\u201d she says. 8. Flexibility: Embrace Adaptability Finally, resilience requires flexibility. Change often involves letting go of old habits or expectations and finding new ways to move forward. Gilboa suggests viewing adaptability as a strength rather than a sacrifice. \u201cFlexibility doesn\u2019t mean you\u2019re giving up\u2014it means you\u2019re growing,\u201d she says. Whether it\u2019s adjusting to a new role at work or a shift in personal circumstances, the ability to adapt is what allows us to thrive. How Leaders and Organizations Can Foster Resilience While individual resilience is essential, leaders and organizations play a pivotal role in creating an environment where employees can thrive during uncertainty and change. Gilboa emphasizes the importance of empathy, noting that one of the most powerful things a leader can do is acknowledge the challenges their team is facing. Managers can make their employees feel valued and supported simply by using the phrase \u201cI care about what you\u2019re going through,\u201d she says. \u201cIf people are upset about a problem, they will be more resilient if you show empathy for their feelings,\u201d Gilboa says.\u00a0 Beyond empathy, fostering a sense of connection and belonging within teams is critical. When employees feel supported by their peers and leadership, they are better equipped to navigate uncertainty. This includes encouraging open communication, actively listening to employee concerns, and providing opportunities for collaboration. Additionally, organizations can invest in training and resources that help employees develop resilience skills, such as emotional regulation and problem-solving. Leaders should also be mindful of creating structures that reduce unnecessary stressors. For example, clarity in communication, predictable workflows, and inclusive policies can help maintain continuity and smooth out potential problems. By addressing systemic challenges and fostering a culture of trust, organizations can empower their employees to adapt and excel during times of change. Building Resilience is a Journey Managing stress during change isn\u2019t about eliminating discomfort entirely\u2014it\u2019s about learning to navigate it with skill and confidence. By developing emotional regulation, building strong connections, and practicing flexibility, you can turn life\u2019s challenges into opportunities for growth. Change may be inevitable, but with the right tools, we can face it with resilience, empathy, and optimism. As Gilboa puts it, \u201cThe goal isn\u2019t to avoid change\u2014it\u2019s to navigate it in a way that leaves us stronger.\u201d To hear more from Gilboa on using a growth mindset to reframe your attitude toward change, listen to the full episode of the Diversity: Beyond the Checkbox podcast, \u201cWorking Through Stress and Building Resilience.\u201d Kaela Sosa is co-founder and Manager, Curriculum and Programming at The Diversity Movement. Her expertise includes psychology, gender identity and sexual orientation and racial identities. Kaela has written and spoken about a range of topics: active allyship, the inclusive talent lifecycle, disability etiquette, LGBTQ+ inclusion and inclusive language. At The Diversity Movement, she leads the development and execution of learning programs, including digital learning, online courses, certificate programs and certification opportunities. Connect with or follow Kaela on Linkedin to learn more.\", \"US English Male\");\n                }\n            };\n        <\/script>\n    <\/br><br \/>\n<span style=\"font-weight: 400;\"><img decoding=\"async\" class=\"size-medium wp-image-13663 alignleft lazyload\" data-src=\"https:\/\/thediversitymovement.com\/wp-content\/uploads\/2024\/12\/Dr.-Gilboa-300x300.jpg\" alt=\"Headshot of Dr. Deborah Gilboa \" width=\"300\" height=\"300\" data-srcset=\"https:\/\/thediversitymovement.com\/wp-content\/uploads\/2024\/12\/Dr.-Gilboa-300x300.jpg 300w, https:\/\/thediversitymovement.com\/wp-content\/uploads\/2024\/12\/Dr.-Gilboa-150x150.jpg 150w, https:\/\/thediversitymovement.com\/wp-content\/uploads\/2024\/12\/Dr.-Gilboa-768x768.jpg 768w, https:\/\/thediversitymovement.com\/wp-content\/uploads\/2024\/12\/Dr.-Gilboa-400x400.jpg 400w, https:\/\/thediversitymovement.com\/wp-content\/uploads\/2024\/12\/Dr.-Gilboa-600x600.jpg 600w, https:\/\/thediversitymovement.com\/wp-content\/uploads\/2024\/12\/Dr.-Gilboa-100x100.jpg 100w, https:\/\/thediversitymovement.com\/wp-content\/uploads\/2024\/12\/Dr.-Gilboa.jpg 800w\" data-sizes=\"(max-width: 300px) 100vw, 300px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 300px; --smush-placeholder-aspect-ratio: 300\/300;\" \/>Change is inevitable, yet for many, it\u2019s accompanied by stress, discomfort, and uncertainty. Dr. <\/span><a href=\"https:\/\/www.linkedin.com\/in\/deborahgilboamd\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Deborah Gilboa<\/span><\/a><span style=\"font-weight: 400;\">, a board-certified family physician, resilience expert, and renowned speaker, offers a fresh perspective: <\/span><i><span style=\"font-weight: 400;\">\u201cWhat doesn\u2019t kill us usually makes us miserable,\u201d<\/span><\/i><span style=\"font-weight: 400;\"> she says, challenging the old adage. But the good news? We don\u2019t have to stay miserable. With the right skills, we can not only survive change but thrive through it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Gilboa explains that resilience isn\u2019t something you\u2019re born with\u2014it\u2019s a skill set that can be developed. Drawing on her experience helping individuals and organizations manage change effectively, the <\/span><a href=\"https:\/\/www.youtube.com\/watch?v=4HMT12WInFE\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">TEDx veteran<\/span><\/a><span style=\"font-weight: 400;\"> identifies eight essential skills to build resilience and make change less daunting.<\/span><\/p>\n<h3>1. Emotional Regulation: Mastering Your Reactions<\/h3>\n<p><span style=\"font-weight: 400;\">The first step to navigating change is learning to regulate your emotions. Big shifts often trigger fear, frustration, or sadness. These feelings are normal, but they don\u2019t have to dictate your actions. Emotional regulation allows you to acknowledge your emotions without letting them control you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Gilboa advises practicing mindfulness and naming your emotions. \u201cInstead of saying, \u2018I\u2019m angry,\u2019 try saying, \u2018I\u2019m feeling angry right now,\u2019\u201d she explains. This small rephrasing can create space to respond thoughtfully rather than react impulsively.<\/span><\/p>\n<h3>2. Self-Awareness: Understand Your Strengths and Triggers<\/h3>\n<p><span style=\"font-weight: 400;\">Self-awareness is key to managing stress in new situations. When you know your strengths, you can lean on them. When you understand your triggers, you can prepare for moments when stress is likely to arise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cAsk yourself: \u2018What about this change is bothering me the most?\u2019 Is it the loss of control? The uncertainty?\u201d Gilboa says pinpointing your specific stressors allows you to address them directly, rather than feeling overwhelmed by the entire situation.<\/span><\/p>\n<h3>3. Perspective-Taking: Reframe the Situation<\/h3>\n<p><span style=\"font-weight: 400;\">A powerful tool for navigating new circumstances is the ability to shift your perspective. \u201cStress itself isn\u2019t inherently bad,\u201d Gilboa explains. \u201cStress, like exercise, can build resilience if we approach it the right way.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By viewing change as an opportunity for growth rather than a threat, you can reduce feelings of helplessness and increase your ability to adapt.<\/span><\/p>\n<h3>4. Problem-Solving: Break Challenges into Steps<\/h3>\n<p><span style=\"font-weight: 400;\">Large changes can feel insurmountable. That\u2019s where problem-solving skills come into play. Instead of trying to tackle everything at once, break challenges into smaller, manageable steps.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For instance, if you need to learn a new system or technology at work, start by identifying the resources you need, setting a schedule for training, and asking for support when necessary. \u201cCompetence builds confidence,\u201d Gilboa notes, \u201cand confidence makes future challenges feel less overwhelming.\u201d<\/span><\/p>\n<h3>5. Self-Efficacy: Believe in Your Ability to Adapt<\/h3>\n<p><span style=\"font-weight: 400;\">Self-efficacy\u2014the belief that you can influence outcomes\u2014is crucial for resilience. Gilboa stresses the importance of recognizing past successes as evidence of your ability to adapt and thrive.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cThink back to a time when you navigated a big change successfully,\u201d she says. \u201cWhat skills or strategies did you use then? Chances are, those same skills can help you now.\u201d<\/span><\/p>\n<h3>6. Connection: Lean on Your Support System<\/h3>\n<p><span style=\"font-weight: 400;\">Resilience isn\u2019t a solo endeavor. Strong relationships can provide the emotional and practical support needed to navigate uncertainty. Gilboa highlights the importance of seeking out people who validate your feelings while encouraging your growth.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cSurround yourself with those who can say, \u2018I hear you, and I believe you can handle this,\u2019\u201d she says. Building a support network at work or in your personal life can make the toughest changes more manageable.<\/span><\/p>\n<h3>7. Optimism: Focus on What\u2019s Possible<\/h3>\n<p><span style=\"font-weight: 400;\">Optimism doesn\u2019t mean ignoring challenges. Instead, it\u2019s about focusing on what\u2019s possible and maintaining hope for the future. Gilboa explains that optimism is a skill you can practice by looking for the advantages in every situation and setting small, achievable goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cWhen you celebrate small wins, you remind yourself that progress is possible, even during difficult times,\u201d she says.<\/span><\/p>\n<h3>8. Flexibility: Embrace Adaptability<\/h3>\n<p><span style=\"font-weight: 400;\">Finally, resilience requires flexibility. Change often involves letting go of old habits or expectations and finding new ways to move forward. Gilboa suggests viewing adaptability as a strength rather than a sacrifice.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cFlexibility doesn\u2019t mean you\u2019re giving up\u2014it means you\u2019re growing,\u201d she says. Whether it\u2019s adjusting to a new role at work or a shift in personal circumstances, the ability to adapt is what allows us to thrive.<\/span><\/p>\n<h2>How Leaders and Organizations Can Foster Resilience<\/h2>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-13662 size-large lazyload\" data-src=\"https:\/\/thediversitymovement.com\/wp-content\/uploads\/2024\/12\/iStock-610548864-1024x590.jpg\" alt=\"New Mindset New Results concept on blackboard\" width=\"1024\" height=\"590\" data-srcset=\"https:\/\/thediversitymovement.com\/wp-content\/uploads\/2024\/12\/iStock-610548864-1024x590.jpg 1024w, https:\/\/thediversitymovement.com\/wp-content\/uploads\/2024\/12\/iStock-610548864-300x173.jpg 300w, https:\/\/thediversitymovement.com\/wp-content\/uploads\/2024\/12\/iStock-610548864-768x442.jpg 768w, https:\/\/thediversitymovement.com\/wp-content\/uploads\/2024\/12\/iStock-610548864-1536x885.jpg 1536w, https:\/\/thediversitymovement.com\/wp-content\/uploads\/2024\/12\/iStock-610548864-2048x1180.jpg 2048w, https:\/\/thediversitymovement.com\/wp-content\/uploads\/2024\/12\/iStock-610548864-600x346.jpg 600w\" data-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/590;\" \/><\/p>\n<p><span style=\"font-weight: 400;\">While individual resilience is essential, leaders and organizations play a pivotal role in creating an environment where employees can thrive during uncertainty and change. Gilboa emphasizes the importance of empathy, noting that one of the most powerful things a leader can do is acknowledge the challenges their team is facing. Managers can make their employees feel valued and supported simply by using the phrase \u201cI care about what you\u2019re going through,\u201d she says.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cIf people are upset about a problem, they will be more resilient if you show empathy for their feelings,\u201d Gilboa says.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Beyond empathy, fostering a sense of connection and belonging within teams is critical. When employees feel supported by their peers and leadership, they are better equipped to navigate uncertainty. This includes encouraging open communication, actively listening to employee concerns, and providing opportunities for collaboration. Additionally, organizations can invest in training and resources that help employees develop resilience skills, such as emotional regulation and problem-solving.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Leaders should also be mindful of creating structures that reduce unnecessary stressors. For example, clarity in communication, predictable workflows, and inclusive policies can help maintain continuity and smooth out potential problems. By addressing systemic challenges and fostering a culture of trust, organizations can empower their employees to adapt and excel during times of change.<\/span><\/p>\n<h2>Building Resilience is a Journey<\/h2>\n<p><span style=\"font-weight: 400;\">Managing stress during change isn\u2019t about eliminating discomfort entirely\u2014it\u2019s about learning to navigate it with skill and confidence. By developing emotional regulation, building strong connections, and practicing flexibility, you can turn life\u2019s challenges into opportunities for growth.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Change may be inevitable, but with the right tools, we can face it with resilience, empathy, and optimism. As Gilboa puts it, \u201cThe goal isn\u2019t to avoid change\u2014it\u2019s to navigate it in a way that leaves us stronger.\u201d<\/span><\/p>\n<p><strong>To hear more from Gilboa on using a growth mindset to reframe your attitude toward change, listen to the full episode of the Diversity: Beyond the Checkbox podcast, \u201c<a href=\"https:\/\/thediversitymovement.com\/working-through-stress-and-building-resilience-with-dr-deborah-gilboa\/\">Working Through Stress and Building Resilience<\/a>.\u201d<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/thediversitymovement.com\/team\/kaela-sosa\/\"><b><i>Kaela Sosa<\/i><\/b><\/a><i><span style=\"font-weight: 400;\"> is co-founder and Manager, Curriculum and Programming at The Diversity Movement. Her expertise includes psychology, gender identity and sexual orientation and racial identities. Kaela has written and spoken about a range of topics: active allyship, the inclusive talent lifecycle, disability etiquette, LGBTQ+ inclusion and inclusive language. At The Diversity Movement, she leads the development and execution of learning programs, including digital learning, online courses, certificate programs and certification opportunities. Connect with or follow <\/span><\/i><a href=\"https:\/\/www.linkedin.com\/in\/kaela-sosa\/\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">Kaela<\/span><\/i><\/a><i><span style=\"font-weight: 400;\"> on Linkedin to learn more.<\/span><\/i><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Change is inevitable, yet for many, it\u2019s accompanied by stress, discomfort, and uncertainty. Dr. Deborah Gilboa, a board-certified family physician, resilience expert, and renowned speaker, offers a fresh perspective: \u201cWhat15<\/p>\n","protected":false},"author":13,"featured_media":13662,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[60,62,58],"tags":[72,79],"tdm_type":[92,91],"class_list":["post-13661","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-employee-experience-organizational-culture","category-inclusive-leadership","category-trends-industry-insights","tag-mental-health-wellness","tag-personal-stories","tdm_type-articles","tdm_type-checklists"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Manage Stress and Thrive During Change: Insights from Dr. Deborah Gilboa<\/title>\n<meta name=\"description\" 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