When work feels uncertain: how to steady yourself through workplace change

Workplace change can take many forms. For some, it may mean a restructure and the possibility of redundancy. For others, it may be a change in leadership, a new manager, or shifting team structures. You might be in the middle of a consultation period where nothing is final, or you may already be facing a confirmed outcome. Even if your role is not directly affected, the ripple of uncertainty can weigh heavily.

This in-between space, where nothing is final, but everything feels unstable, can be the hardest part. You might find yourself stuck in “what if” thinking, second-guessing every update, or feeling torn between preparing to move on and carrying on with business as usual. If the decision has already been made, you may feel grief, relief, anger, or a mix of all three. And if you are staying, the challenge may be about adapting to new leadership, new expectations, and a different team dynamic.

Whatever your situation, your feelings are valid. Workplace change touches more than just your job. It can affect how safe, stable, and valued you feel in your daily life.

Why workplace change feels so hard

Work is more than tasks and projects. It provides belonging, identity, and purpose. When these are disrupted, it can feel like a loss. Sometimes it is a loss of routine or colleagues. Other times, it is the potential loss of your role or your sense of place. Even when the change is not final, your mind and body may already be grieving.

Practical steps to support yourself

When the future feels uncertain or your role has already shifted, small, steady actions can help restore a sense of calm and control. Think of these not as a checklist but as options to choose from, depending on what feels most supportive right now.

1. Begin the day with a check-in

Before opening emails or starting work, ask yourself: How am I feeling today? What do I need most right now? This pause allows you to set the tone for your day.

2. Name what you feel

Acknowledging your emotions reduces their weight. Saying to yourself “I feel anxious” or “I feel unsettled” gives shape to what is happening. Writing it down or sharing it with someone you trust can also help.

3. Take back a pocket of control

Uncertainty often leaves you feeling powerless. Identify one small thing you can influence today — preparing a to-do list, completing a piece of work, updating your resume, or planning a meal. These small wins remind you that not everything is outside of your hands.

4. Create small wins

Break tasks into short, manageable blocks. Completing one thing fully, whether inside or outside of work, builds momentum and eases the sense of being stuck.

5. Anchor yourself in what matters most

Reconnect with your values, whether that is kindness, family, learning, stability, or whatever is meaningful to you. Ask yourself: What is one action I can take today that reflects this value? This helps bring meaning back to your day when work feels uncertain.

6. Limit the noise

Decide when you will check emails or updates, and step away in between. Avoid being pulled into constant speculation or gossip, which can drain your energy and make you feel more unsettled.

7. Have words ready for conversations

It can be tiring to answer questions like “what’s happening with your role” or “how are you coping with the change.” Prepare a short, neutral response such as, “Things are still shifting and I am focusing on what I can do each day.” This takes the pressure off in difficult conversations.

8. Nurture your relationships

Stay connected with the people who lift you up. Talk with colleagues, mentors, or friends who can support you, remind you of your strengths, and give perspective when everything feels uncertain.

9. Balance life outside of work

When change dominates your thoughts, make space for the parts of life that feel steady. Cook a meal, walk in nature, spend time with loved ones, or return to a hobby. These are not indulgences. They are anchors that bring resilience and perspective.

10. Make a gentle plan

If your role may be ending, update your resume, note down your achievements, and explore what opportunities exist in the market. If you are staying but adapting to new changes, think about what you want to learn and how you want to show up. A plan does not need to be detailed. It simply reminds you that you still have choices.

If you are feeling stuck or overwhelmed

If the weight of uncertainty or change feels too heavy, support is available. You could:

• Speak with a career coach or career counsellor to explore your options and plan next steps.

• Reach out to your GP if stress or anxiety is affecting your health.

• Speak with a registered psychologist for professional wellbeing support.

• Access your organisation’s Employee Assistance Program (EAP) if available, even for a single confidential conversation.

Support can also come from personal connections. Share openly with someone you trust, write down what is weighing on you, or take an evening where work is not discussed at all. Giving yourself permission to rest is not avoiding the situation. It is part of resilience.

A closing word

If you are going through workplace change, whether in the middle of uncertainty, facing a confirmed outcome, or adapting to new leadership, I want you to know this: what you are experiencing is real, and it is heavy. But it does not define your worth.

By focusing on small, meaningful actions, investing in what brings you balance, and seeking support when you need it, you can steady yourself even when everything around you feels unsteady.

You do not need all the answers today. You only need the next step that brings you back to steadiness.