How to Stay Grounded During Organisational Change and Uncertainty
Whether you have recently been made redundant, are waiting to hear about your future, or are working in an organisation that seems to be changing every week, it's completely understandable if you're finding it difficult to concentrate, sleep well, or feel optimistic about what lies ahead. Change often brings uncertainty, and uncertainty naturally activates our nervous system.
One of the biggest challenges during organisational change is that our minds begin searching for certainty. We replay conversations, analyse emails, imagine worst-case scenarios, and worry about what might happen next. While this is a very human response, it can leave us feeling emotionally drained and unable to focus on what is actually within our control.
The first step towards feeling more grounded is recognising that uncertainty does not mean danger. Although your brain may interpret the unknown as a threat, most situations unfold gradually, giving you time to respond thoughtfully rather than react from fear. By gently bringing your attention back to the present moment, you allow your nervous system to settle and your thinking to become clearer.
Taking care of yourself during periods of change is equally important. Simple daily routines such as getting outside for fresh air, moving your body, maintaining regular meals, connecting with supportive people, and limiting time spent catastrophising can make a significant difference to your resilience. Even a short walk outdoors can help reduce stress, improve perspective, and create space for clearer thinking. Many people find that walking side by side also makes it easier to reflect, process emotions and think more clearly.
Rather than asking yourself, "What if everything goes wrong?" try asking a different question: "What is the next helpful step I can take today?" Small actions build confidence. Updating your CV, reaching out to your professional network, applying for a role, learning a new skill, or simply taking a break when you need one are all constructive ways of responding to uncertainty.
It's also important to acknowledge the emotional impact that organisational change can have. For many people, work provides far more than a salary. It offers identity, purpose, routine, friendships, and a sense of belonging. When those foundations begin to shift, it's normal to experience feelings of grief, disappointment, frustration, or even self-doubt. These emotions deserve compassion rather than criticism.
One of the most powerful ways to navigate uncertainty is to reconnect with the things that remain constant. Your values, your strengths, your experience, and your ability to adapt have not disappeared simply because your circumstances have changed. In fact, many people later discover that periods of unexpected change became the catalyst for opportunities they would never have considered otherwise.
You do not have to navigate these challenges alone. Having a calm, supportive space to think out loud, process emotions, and explore your next steps can make an enormous difference. Coaching provides an opportunity to regain clarity, build confidence, and develop practical strategies that help you move forward with greater resilience and purpose.
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If you're in Wellington, Walk & Talk Coaching can offer an alternative to a traditional office setting. Walking side by side along the waterfront creates a relaxed environment where many people find it easier to reflect, gain perspective, and have meaningful conversations while enjoying the restorative benefits of being outdoors.
Organisational change can feel overwhelming while you're living through it, but it does not define your future. One decision, one conversation, and one small step at a time, you can begin to move from uncertainty towards possibility.
About the Author
Nicole Wijngaarden is a Wellington based Relationship & Wellbeing Coach with over 10 years of experience helping adults, young people and couples navigate life's challenges with greater confidence, clarity and compassion.
She specialises in relationship health, stress and anxiety, separation and divorce, grief, emotional regulation and life transitions. Nicole's coaching combines evidence-informed approaches, including HeartMath®, Neuro-Linguistic Programming (NLP) and other proven coaching approaches with practical strategies that help clients better understand themselves, strengthen resilience and create lasting, meaningful change.
Nicole offers coaching in person from Capital Sports Medicine in Wellington CBD, online throughout New Zealand and internationally, as well as Walk & Talk Coaching along Wellington's beautiful waterfront and Botanic Garden.
Nicole believes that everyone has the capacity to grow when they feel safe, understood and supported.
Ready for Personalised Support?
Periods of organisational change can leave even the most capable people feeling uncertain, overwhelmed or emotionally exhausted. While we can't always control what is happening around us, we can learn practical ways to strengthen our resilience and respond with greater clarity and confidence.
If you're navigating workplace change, redundancy or another significant life transition, coaching provides a confidential, supportive space to help you process uncertainty, regulate stress and move forward with purpose.
Book a coaching session today and let's explore the next chapter together.
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You may also find these articles helpful:
The Hidden Grief of Redundancy: When One Chapter Ends, Another Quietly Begins
What Is the HeartMath® Stress & Wellbeing Assessment?
Why Walk & Talk Coaching Works
Why Your Nervous System Matters More Than Willpower When You're Trying to Change Your Life(Coming Soon)
📚 Recommended Book
Transitions – William Bridges
Understanding transition is about much more than organisational change. William Bridges explores the emotional journey of endings, uncertainty and new beginnings, helping readers make sense of change while discovering new possibilities.
🔗 https://www.williambridges.com/transitions/
🎥 TED Talk
How to Make Stress Your Friend – Kelly McGonigal
Psychologist Kelly McGonigal offers a refreshing perspective on stress, explaining how changing our mindset can improve resilience, wellbeing and performance during challenging times.
🔗 https://www.ted.com/talks/kelly_mcgonigal_how_to_make_stress_your_friend
🔬 Trusted Resource
HeartMath Institute – The Science of Coherence
Discover how heart-brain coherence can improve emotional regulation, resilience and clear thinking during times of stress and uncertainty.
