Humans are creatures of habit, which makes any big changes a bit of a scary thing to digest. And when it comes to workplace changes, there's a lot that can happen.

From restructurings and redundancies to new colleagues and new workplace environments, each of these changes can impact us all in different ways. You may feel anything from calm and accepting through to stressed or totally overwhelmed.

Don't worry though, Sonder is here to guide you through any feelings you may have during a significant change at work and to help you adapt.

Prioritise your mental and emotional health

Many people's confidence and identity is intertwined with their work, so it can really impact us when things change. It's normal to feel a range of different and sometimes mixed emotions. Find healthy ways to express and process your emotions, and know that whatever you're feeling is probably normal!

It can help if you maintain a positive mindset, which can be easier said than done. Here are some things you can do:

  • Try keeping a gratitude journal and writing down three positive things each day.

  • Identify any opportunities that may present as a result of the change.

  • Keep things in perspective - this too shall pass.

  • Take extra breaks if needed to help yourself recharge.

  • Acknowledge that this is a difficult time, and treat yourself with kindness.

  • Make time for pleasant activities.

  • Try calm breathing, meditation or other relaxation techniques.

Keep your physical health and self-care in check

It's easy to forget about taking care of yourself when change is happening at work. Whether it's losing a job or adjusting to a major structural change, it's important to keep your physical health in check to help you maintain resilience during those stressful times.

Try to maintain your usual routines as much as possible. Keep a healthy diet, stay physically active, ensure you're getting enough sleep, and avoid using alcohol or other substances to cope. If you're struggling in any of these areas, reach out to our team at any time for advice - we're here to help.

Deal with your finances

Changes to your hours, pay or job loss can be stressful. So if your financial circumstances are changing, be proactive so that you're prepared for what's next. If you were made redundant then you may have received a redundancy payout which can help. Depending on your circumstances, you may be eligible for financial support from the government through Services Australia, which also provides short-term counselling, information, and support from social workers.

The next big step is to draw up a budget so you can work out how much money you will need to cover costs as you adjust to your new income or look for a new job. The Money Smart website has a useful budget tracker tool help you keep track of costs. While it's stressful and confronting to deal with financial decisions like this, dealing with it proactively will ease any potential financial burden anxieties.

If you need some extra financial counselling, head over to the National Debt Hotline for help.

Be honest about any concerns and communicate them

You may have a lot of questions if there are big changes underway in your working environment, and it's important to get answers so you understand the bigger picture. Don't be afraid to communicate with your manager and ask questions as this will help you gain a new perspective on your role, how you can adapt to the changes, and how the changes will affect both you and your company. Try to avoid 'reading between the lines' or workplace gossip, though - if you stay focused on the facts in front of you, you're less likely to get anxious about what may (or may not) come to pass.

Confiding in friends, family, or trusted colleagues about workplace changes and how those are affecting you is also important in helping you to reduce stress levels, as well as giving you insight in how you can adapt.

Get support if you need it

Asking for help and extra support may feel a bit uncomfortable for some people, but you don't need to be afraid to do so. Here are some support resources available to you:

If you need some extra help or just need to talk to someone, you can chat to one of our Sonder team members who can then refer you to appropriate support if needed.

Related reading:


If you have any questions or need extra support, we're here to help you anytime, in any language. Simply start a chat with us via the home screen of the Sonder app.

Information sourced from Better Health, Heads Up, HealthyLife, Indeed, and Seek.

Image credit: Alexander Suhorucov via Pexels

All content is created and published for informational purposes only. It is not intended to be a substitute for professional advice. Always seek the guidance of a qualified health professional.

Did this answer your question?