Finding Your Balance When You Had No Say

One of the toughest kinds of stress we face at work—or in life—is dealing with change that comes from the outside, imposed without our input. It can feel like the ground shifts beneath us overnight: new leadership, a reorg, a new system or tool, or even changes in personal circumstances where someone else made the call and we’re left to live with it.

It’s human nature to resist what we didn’t choose. That resistance often shows up as stress, frustration, or even burnout. But while we may not control the change, we can influence how we roll with it.

Why Imposed Change Feels Harder

When we’re part of shaping change, our brains see it as progress, growth, or opportunity. However, when change is imposed upon us, it often feels like a loss—loss of control, voice, and stability. That sense of powerlessness can magnify stress far more than the change itself.

Shifting the Frame

Here are a few ways to reframe imposed change to ease the stress:

• Separate what you can and can’t control. Stress compounds when we spend energy fighting what’s already decided. Instead, identify what’s still within your influence: how you respond, how you support others, and how you adapt.

• Discover the meaning that resonates with you. Even if you didn’t ask for the change, ask: How might this help me grow? What might I learn? Shifting from “why me?” to “what now?” opens space for opportunity.

• Anchor in your values. When change feels foreign, your values are your compass. Ask yourself how you can live those values within the new reality.

Stress-Relief Practices That Help

• Pause before reacting. Give yourself a beat. Acknowledge the frustration, but resist immediate judgment.

• Talk it through. Sharing your perspective with trusted peers or mentors not only lightens the load but can also surface new insights.

• Practice small wins. Identify one aspect of the new reality that you can master quickly. Momentum builds resilience.

• Take care of your body. Exercise, sleep, and breathing practices aren’t luxuries—they’re stabilizers when everything else feels unstable.

Rolling with It Without Losing Yourself

Imposed change doesn’t have to mean losing your sense of agency. While you may not have chosen the direction, you always choose how you walk the path. By grounding in values, focusing on what you can control, and practicing resilience, you turn imposed change into something you navigate rather than something that knocks you down.

Because at the end of the day, the objective measure isn’t whether you liked the change—it’s whether you grew through it.