The Bane of Change for the Brain

"Nothing is so painful to the human mind as a great and sudden change."~ Mary Shelly.

Ever have one of those periods in life when everything seems to be in flux? Consider my recent reality - moving, new office, different staff, new computers, fluctuating flow at home and work, shifts in health, new running shoe brand, the grocery store rearranged its aisles, and much more significantly, an unrecognizable new world order. I’d say Dylan got it right and “the times (and all things) they are a-changin' ”. Now, I know life is change and I’ve read the philosophers about how you don’t step in the same river twice, and you don’t walk the same path again. So why is change so hard, and why do I loathe it so – even when it is good? Because… the Brain!

Neuroscience suggests that in much of what we humans do, the brain acts as a hyper-vigilant prediction machine. It ‘guesses’ what will happen next based on incoming information about the world around us and provides a suitable response. Its primary goal is to help us survive by minimizing uncertainty while conserving energy. When life follows a routine, the brain can hum along on autopilot using learned experience, skills and memory to confidently handle things. But when change happens, whether big or small, good or bad, the brain sees it as a potential threat.

When you face the unexpected, a part of the brain called the amygdala treats the lack of predictability like physical danger and floods the body with stress hormones like cortisol and adrenaline. This is the "fight-or-flight" response evolution honed to help you escape dangers like saber-toothed tigers. Unfortunately, the same alarm can be triggered when faced with a big life change. Another brain region, the orbital frontal cortex, responds when experience doesn't match expectations. It fires rapidly, broadcasting that something is wrong and you should pay attention. The rush of hormones and sudden demand for focus can feel really uncomfortable. That’s why our initial reaction to change is often resistance, frustration, or a strong urge to throw a tantrum and flee.

 Another player in this drama is the brain’s dopamine system. We think of dopamine as the "pleasure chemical," but neuroscientists know it as the molecule of anticipation and motivation. The brain constantly calculates what is called prediction error (the difference between what your brain expects and what actually happens). When you do something and get the expected result, you get a steady drip of dopamine. When things change, however, your brain can no longer predict the outcomes of your actions, and there is a precipitous drop in dopamine. It feels terrible, leaving you unmotivated, fatigued, distressed, and yearning for what is familiar.

While all this is going on, your prefrontal cortex - the logic and decision-making part of your brain – is using extra energy to figure out the new situation, calculate the risks, and build new behaviors to manage the changes as quickly as possible. However, when it is flooded with stress hormones and lacking the dopamine buzz, its ability to be creative, make decisions, and control emotions is impaired. That is why major life transitions leave you feeling foggy and spent.

Fortunately, the brain is incredibly adaptable, thanks to neuroplasticity. With repetition and time, you start to figure out new routines, your prediction errors decrease, and what was initially unfamiliar becomes your new default reality.

So, when everything seems to be changing, take a breath and acknowledge that things will take time to feel comfortable. Break big transitions into smaller, manageable new routines. Know that you need more energy and time to recharge your overworking brain. So be attentive to nutrition, relaxation and rest. And, if possible, try to imagine change as a new adventure rather than an insurmountable challenge. Not always possible, but immensely useful if you can get there.

In the words of Thomas Merton, “You do not need to know precisely what is happening or exactly where it is all going.  What you need is to recognize the possibilities and challenges offered by the present moment, and to embrace them with courage, faith and hope.”

------------------------

Post by: Nadia Fike

Read more: 1. Arnsten, A. F. T. (2009). Stress signaling pathways that impair prefrontal cortex structure and function. Nature Reviews Neuroscience, 10(6), 410–422.  2. Hahler, T. D. (2026). Rethink resistance: Embracing neuroscience to lead transformational change. Fast Company Press.  3. Schultz, W., et al (1997). A neural substrate of prediction and reward. Science, 275(5306), 1593–1599.