As the leaves turn from green to gold, as familiar faces leave and new ones enter our lives, and as you go from having 2 days with no lectures to a full week of 9ams – almost everyone is undergoing some kind of change. What an excellent time to examine what happens to our bodies and minds in these changing times, and what we might be able to do to minimise this stress while the storm surges.   

Both physically and mentally, human bodies crave equilibrium, or homeostasis. When our temperature rises, we sweat to bring it down. When a friend leaves, we miss them until they return. But when we undergo a sudden threat to our comfortable equilibrium, our adrenal glands signal the release of so called “stress hormones”, like cortisol and adrenaline. These prepare us for handling any threats by increasing heart rates, activating energy stores, and sharpening our focus. These are excellent for fighting off predators, but not so great when trying to enjoy the opportunities these changes represent.   

Long term, chronic, or large stressors can even be detrimental to our health, with continued exposure causing high blood pressure, increasing risk of heart disease, and weakening our immune system (see our article on freshers’ flu!).   

Thankfully, our brains have the trait of “neuroplasticity” – strengthening certain neural pathways in our brain to learn new things and adapt to these changes. As these paths strengthen, we become more used to new circumstances and our stress response decreases. It’s similar to your new timetable. At first, you are not sure if you’re in the right room, with the people around you feeling unfamiliar and unsettling – by the time the lecture starts, you are awake and alert. But a few weeks in, you’ve become used to your new surroundings – avoiding eye contact with any early bad decisions (don’t worry, they’ll probably transfer – hold your ground), and sleeping through till your friend nudges you to scan the QR code.   

The psychological equivalent to the physical homeostasis could be said to be the “comfort zone”. As much as our bodies appreciate balance, so do our minds prefer predictability and routine. This zone represents states in which we feel safe and secure, without too many unknown variables which overwhelm our brains, making it more difficult to process thoughts and make decisions. Upon leaving the comfort zone, we can feel such unpleasant emotions as fear and anxiety, as well as experiencing the physical stress responses as mentioned above.  

So how can we cope with these major changes while we get adjusted to our new equilibrium? Psychologists have split techniques into two main categories: problem-based coping and emotion-based coping. Problem-based coping involves taking direct action – this could involve joining a new society, buying a new outfit, or organising your stationary. While this may seem like just distractions from the stress of the change (which they are), these are accessible ways to regain the control that our brains crave, lowering the intensity of the stress response.   

Emotion-based coping, as the name suggests, focuses more on regulating our emotional responses to change so they do not become overwhelming. Some common examples include mindfulness, journalling, and speaking with friends. These are important to help us manage our more complex emotions and process the change mentally.  

Studies show that the best method of processing change is a balanced one – using techniques from both groups to help steady us mentally and emotionally as we undergo large changes.   

Touched on previously, an active and powerful tool when undergoing change is a “growth mindset”. Defined by American psychologist Carol Dweck, a growth mindset is one which sees obstacles and change as opportunities for improvement and learning, with its adopters being more likely to embrace change, learn from mistakes, and adapt faster to new circumstances. Opposite and less constructive is the “fixed mindset” – the idea that traits and abilities are static and unable to be improved. This could look like assuming you are bad at skateboarding, and that going to an event would lead to embarrassment and failure, with the outcome being deciding not to even try. With a growth-based mindset, the event would be an opportunity to improve your (admittedly lacklustre) skateboarding abilities, and to make new friends while you’re at it. Even if unsuccessful, the attempt can be viewed as a learning experience, or a check-off of the bucket list.   

So next time you feel the negativity of a fixed mindset creeping in, try challenging these thoughts and finding the opportunity in the uncertainty – you might end up further than you would even imagine.   

While change can be daunting and stressful, remember you are not doomed to the stress forever. In the meantime, to aid in the transition, key science-based strategies for minimising the effects of change induced stress are:  

• Establish a routine – while your old ones are disrupted, new ones can return you to a feeling of stability. Perhaps take a scheduled walk around the beautiful lake on certain afternoons – spending half an hour in nature is proven to raise mood and aid in relaxation.   

• Focus on what you can control – no matter how small, exercising your agency will reassure you (even subconsciously) that you are not helpless, and will ease the burden of things you cannot change.   

• Take breaks – when there are many changes at once it can be easily overwhelming. Remember to take breaks and allow yourself to step back and recharge.   

• Practice a growth mindset – although it may be difficult at first, challenging a static mindset can be one of the best ways to make the most of any stressful situations coming your way.  

As you sit in your new room missing your cat, and as the whirlwind of freshers (or returners, or returning returners) comes and goes, remember: we don’t have to be pirates to be in the same boat. It’s in our human DNA (and what’s kept us alive this long) to be stressed and uncomfortable with change, so you are absolutely not the only one. But try to channel nervousness into excitement – you may find more opportunities than you’d ever know.   

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