Change at work can feel like a storm. One day, everything is routine. The next, new leaders, strategies, or technologies shake up what once felt stable. For many of us, emotionsare the first to surface—uncertainty, stress, sometimes even excitement or relief. But how we move through these waves makes all the difference.
We believe that emotional agility is the skill that lets us respond to change with clarity instead of panic. It’s not about ignoring uncomfortable feelings. It’s about finding a wiser way to be with them, making choices that match both our values and the fast pace of our workplace. In our experience, teams and leaders who develop emotional agility build better relationships, make sounder decisions, and find more meaning—no matter how the wind blows.
Why emotional agility matters at work
Workplaces are not just about tasks and targets—they’re filled with people. People bring hearts, histories, and hopes to the job. When the ground beneath shifts, those inner worlds can surge. This is where emotional agility comes alive.
At work, emotional agility allows us to notice our own reactions and adapt our behavior with wisdom. It prevents us from getting stuck in old patterns or acting on impulse. We have seen that when people lack this skill, reactions turn rigid or defensive. Projects stall, trust erodes, and frustration grows. But when emotional agility is present, there is room for creativity.
"Change is constant. Growth is chosen."
The best part? Anyone can get better at this. With practice, patience, and some simple steps, we can all shift from struggling with change to moving through it with more ease and self-respect.
Common reactions to workplace change
Before we cover practical steps, it’s helpful to notice the emotions and behaviors that often show up during workplace change. When we talk to clients and colleagues, we recognize a pattern:
- Uncertainty or worry about the future
- Feeling overwhelmed by new tasks or expectations
- Resisting or criticizing new processes
- Withdrawal from teams or conversations
- Trying to fix or control too much at once
These responses are normal. They signal where our attention is needed. In our experience, acknowledging what we feel is the start of working wisely with change.
Building emotional agility: Our recommended steps
We have seen that emotional agility can be built like a muscle. Below are the steps we suggest for becoming more adaptable and resilient when facing changes at work.
Step 1: Notice what you feel, without judgment
First, pause and turn your attention inward. What emotions are present? There may be frustration, hope, confusion, fear—or even a strange sense of relief. Instead of ignoring these feelings or letting them run wild, name them gently.
"Name it to tame it."
When we label our emotions, we reduce their power to take over our actions. This is not the same as giving them all the control; it is about seeing clearly. For example: “I feel nervous about this reorganization. I also feel hopeful about new possibilities.”
Step 2: Step back and see the bigger picture
Emotions are valid, but they are not the whole story. Once we notice what we feel, we suggest creating a small space between feeling and reacting. This “pause” lets us look at the situation from a wider angle.
Ask yourself:
- What is really happening here?
- What do I know for sure, and what am I imagining?
- How have I handled change well before?
This habit of stepping back creates room for choice, not just automatic reaction. It also helps us separate facts from fears, and opens up space for more effective responses.
Step 3: Connect with your values
During change, it’s easy to focus only on logistics or losses. We believe that reconnecting with what matters to us brings strength. Ask: “What kind of colleague, leader, or team member do I want to be right now?”
Values serve as a compass, guiding our next steps even when everything else feels uncertain. When we act from our values—courage, kindness, fairness, or learning—we feel more at home in our own choices. Even in a turbulent environment, this gives us roots.
Step 4: Choose your actions intentionally
Adaptation doesn’t always demand grand gestures. Sometimes, the most powerful way to move through change is in small, steady choices.
- Speak up when you need clarity or support
- Offer to help a team member who seems overwhelmed
- Block out short breaks to stay steady and recharge
- Learn one new thing about a process or tool
Intentional action flows from self-awareness and values, not pressure or panic. The more we choose our next step with care, the easier it is to build confidence for the next change ahead.
Step 5: Practice self-compassion
Even with the best tools, adapting to change can be tiring. We have watched people become too hard on themselves if they falter or feel strong emotions. We encourage a different approach.
Be kind to yourself. Give credit for effort, not only results. Speak gently inward when you stumble, as you would to a close friend. This creates space to recover, learn, and move forward with energy.
"Growth happens when we are gentle with ourselves."
Step 6: Reach out and build connections
Change in the workplace never happens in isolation. We suggest reaching out—to check in with colleagues, offer help, or ask for support. Conversation lifts the pressure, and shared experience brings teams together.
Human connection builds trust, which is the foundation for real resilience. In our view, asking for help or sharing uncertainty is a sign of maturity, not weakness.
Developing everyday emotional agility
The best time to practice emotional agility is before big changes hit, in small daily moments. We advise setting aside regular time each week to check in with yourself—notice your emotional “weather,” reflect on your values, and choose one meaningful action each day. Over time, this builds the habit of quick, steady adaptation.
For teams and leaders, creating a culture that welcomes emotion and values different perspectives invites everyone to bring their whole selves to work. When this happens, change becomes an opportunity—not just a problem to solve.
Conclusion
Change at work is unavoidable. What matters most is not avoiding change, but responding with openness, honesty, and intention. Emotional agility lets us face what’s real, choose how to act, and move forward in ways that honor both our wellbeing and our goals. When we foster these skills, change no longer feels like something that happens to us—we become active participants, shaping what comes next.
Frequently asked questions
What is emotional agility at work?
Emotional agility at work is the ability to notice, understand, and adapt to your emotional responses in the workplace, without letting those feelings control your actions or choices. It means responding to challenges and change with self-awareness, flexibility, and care, so you can stay connected to your values and goals no matter what’s happening around you.
How to develop emotional agility skills?
To develop emotional agility skills, start by paying attention to your emotions instead of ignoring or suppressing them. Gently label what you feel, step back from automatic reactions, and connect with your guiding values. Practice making intentional choices and offer yourself compassion during setbacks. Over time, these habits make it easier to adapt, communicate with honesty, and build trust with others at work.
Why is emotional agility important?
Emotional agility is important because it helps people cope with uncertainty and stress at work, leading to better decision-making, stronger relationships, and greater wellbeing. With this skill, individuals and teams stay open to learning and growth, communicate more clearly, and are less likely to be caught in negative or rigid reactions. This helps any workplace stay healthy and effective through change.
What are steps to adapt to change?
The steps to adapt to change at work include noticing your emotions, pausing before reacting, reflecting on what matters to you, choosing your actions with intention, practicing self-compassion, and seeking connection with others. These steps help you stay steady and flexible while navigating new or uncertain situations at work.
How can I handle stress at work?
Handling stress at work begins with recognizing the signs—tense muscles, racing thoughts, trouble sleeping. Take regular breaks, breathe deeply, and check in with what you are feeling. Talk to trusted coworkers, set realistic expectations for yourself, and treat your own challenges with patience. Adding daily practices, like short walks or mindful moments, can help bring calm and boost your confidence in the face of change.
