The Change Curve
- Haulwen Nicholas
- Mar 24
- 3 min read
Understanding the Change Curve: Navigating Change with Awareness & Resilience
Change is one of the few constants in life. Yet, even when we expect or choose change, it can still feel unsettling, uncomfortable, or even overwhelming. Whether it’s a career shift, a personal transformation, or uncertainty in the world around us, our emotional response to change follows a recognisable pattern, one that is mapped out in the Change Curve.
The Change Curve helps us understand the emotional journey we go through when faced with transition. By recognising where we are on this curve, we can navigate change with greater self-awareness and self-compassion.
Where Did the Change Curve Come From?
The Change Curve is based on the Kübler-Ross Model, developed by psychiatrist Elisabeth Kübler-Ross in 1969. Initially, her model outlined the five stages of grief, observed in people facing terminal illness or the loss of a loved one. Over time, psychologists and business leaders adapted this model to describe how individuals and organisations respond to change.
It is now widely used in psychology, business, coaching, and personal development to help people understand their emotions during transitions, whether in the workplace, relationships, health, or life in general.
The Stages of the Change Curve
The Change Curve follows a pattern that most people experience when faced with significant change. While everyone moves through it at their own pace, these stages are common:
Shock & Denial – “This isn’t happening.”
At first, change can catch us off guard. We might feel shocked, numb, or even refuse to accept what’s happening. This is a natural defence mechanism, a way for our minds to process unexpected news.
How to support yourself here:
Give yourself time to absorb the change.
Acknowledge your feelings without judgment.
Stay present and focus on small, manageable steps.
2. Resistance & Frustration – “I don’t like this.”
Once the reality of change sets in, frustration, fear, or sadness can arise. We may resist the new situation, feeling anxious or even angry about what’s happening. Doubt and self-questioning are common here.
How to support yourself here:
Allow yourself to feel your emotions rather than suppressing them.
Talk to someone you trust, a friend, coach, or mentor.
Remind yourself that discomfort doesn’t mean failure; it means growth is happening.
3. Exploration & Experimentation – “Maybe this could work?”
Gradually, we start to accept the change and explore new possibilities. This phase is marked by curiosity and adaptation as we begin to see what’s possible in the new reality.
How to support yourself here:
Focus on what you can control rather than what you can’t.
Break things into small, manageable steps to avoid overwhelm.
Be open to new opportunities and perspectives.
Acceptance & Integration – “This is my new reality.”
Eventually, we reach acceptance, where the change becomes a natural part of our lives. What once felt daunting or uncomfortable now feels familiar. We integrate the lessons we’ve learned and may even feel stronger, more confident, and more adaptable than before.
How to support yourself here:
Reflect on what you’ve learned from the experience.
Celebrate how far you’ve come.
Use this growth to support yourself in future changes.
How to Use the Change Curve in Everyday Life
Understanding the Change Curve can help us navigate uncertainty with greater awareness and self-compassion. Here’s how to use it in different areas of life:
Personal Growth: If you’re starting a new habit, leaving an old pattern behind, or stepping into a new phase of life, check where you are on the curve and give yourself the time and space to adjust.
Career & Work Changes: Whether you’re changing jobs, starting a business, or adapting to workplace shifts, knowing the emotional stages of change can help you stay resilient and proactive.
Relationships & Wellbeing: Breakups, friendships evolving, health diagnoses, or shifts in family dynamics all involve change. The curve reminds us that difficult feelings are part of the process, and they won’t last forever.
Global Uncertainty: In times of political or economic uncertainty, it’s normal to experience shock, resistance, and uncertainty. The Change Curve helps us see that acceptance and adaptation are possible, even in challenging times.
Embracing Change with Compassion
Change is rarely easy, but it doesn’t have to feel impossible. By recognising where we are on the Change Curve, we can move through life’s transitions with greater ease and confidence.
A few reminders for your journey:
✨ You don’t have to rush your process—growth takes time.
✨ It’s okay to feel discomfort—resistance doesn’t mean failure.
✨ Self-compassion is key—treat yourself with kindness.
Where are you on the Change Curve right now? How can you support yourself through it? 🌿✨ In my School of Wellbeing, Wellness and Witchery we look at change in more detail.
Look out for my next blog - Using the Change Curve to Build Resilience in Times of Unacceptable Change
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