Lt Gen Narendra Kotwal (R ), Dr Sumedha Kotwal
Thousands of years ago, the scriptures of India acknowledged that nothing in the material world is permanent. The Bhagavad Gita, a core Vedic text, reminds us that change is inherent in all things and that we shouldn’t “rail against” this reality. Instead of clinging to the ephemeral, the Gita advises focusing on the one thing that doesn’t change – the higher Self. It teaches that the only unchanging truth is internal, accessed by coming into alignment with one’s atman, or true Self. The Upanishads add that beneath all the changes of life there is a stable inner self (?tman) that transcends the flux. Recognising this spiritual core gives one a sense of peace amid worldly ups and downs.
Crucially, Vedic wisdom does not suggest ignoring the world. The Bhagavad Gita advocates full engagement in life’s duties but with an attitude of detachment and equanimity. As Krishna advises the warrior Arjuna, one should act without selfish attachment to outcomes, remaining balanced in success and failure. “Use all your power to free the senses from attachment and aversion alike, and live in the full wisdom of the Self,” the Gita counsels. This practice of non attachment – sometimes called vairagya – helps us accept change gracefully. For example, the Gita points out that just as our body grows from childhood to adulthood to old age, and eventually dies, the soul within remains unchanged through these transformations. If we can see our lives from that higher perspective, changes like aging, loss, or sudden opportunity become easier to accommodate. To cultivate this outlook, Vedic teachings recommend disciplines such as meditation and yoga. Meditation in particular is hailed as a way to steady the mind and realise our inner Self beyond the turbulence of daily events. Spiritual teachers also suggest practical exercises to build flexibility: simplify your life, occasionally change up routine comforts, limit sensory overload, and engage in selfless service – all to loosen the ego’s grip and make the mind more adaptable. In essence, the Vedic approach to change is to anchor oneself in the eternal and cultivate a flexible, detached mind – creating a sanctuary of peace that external changes cannot easily disturb.
The Science of Change: Why We Fear It and How We Adapt
If wisdom traditions tell us to accept change, modern science explains why that is so challenging: our brains and bodies are actually designed to resist uncertainty. From an evolutionary standpoint, unpredictable change can signal danger, so our nervous system errs on the side of caution. The moment we encounter a sudden change or a situation that makes us feel vulnerable, the brain’s alarm circuitry kicks in. A key player is the amygdala, an almond-shaped region that constantly scans for threats. If the amygdala reads a new situation as dangerous, it triggers the classic fight-or-flight response. Stress hormones like adrenaline and cortisol flood the body, priming us to react to a threat. This response is lifesaving in real emergencies, but in modern life it can be set off by non-lethal stresses (like a job upheaval or a difficult conversation). In those cases, our physiology still responds as if survival were at stake, which can make any change feel frightening.
Our brain is also biased toward predictability. Familiar routines feel safe because the brain can easily foresee what comes next. Change introduces uncertainty, which the brain treats as potential danger simply because it can’t predict the outcome. As one expert notes, “the brain rejects change not because it loves suffering, but because it loves accurate predictions.” We tend to prefer an uncomfortable known over an unknown risk. Fortunately, the brain can learn that not all change is bad. Thanks to neuroplasticity, we can form new neural pathways and adapt over time. What once felt terrifying can become manageable after repeated exposure. Seeking social support also helps: opening up to a trusted friend or family member releases calming hormones like oxytocin, the bonding hormone that eases stress. In short, our biology gives us a stress alarm that makes change hard, but also the capacity to retrain and soothe that alarm when we approach change in positive ways.
Strategies for Navigating Change and Vulnerability
Embracing change is a practice, and we have many tools at our disposal. Here are some practical strategies, drawn from ancient wisdom and modern research, to help manage change and turn vulnerability into strength:
Mindfulness and Acceptance: Mindfulness – whether through meditation, deep breathing, or quiet reflection – helps us stay grounded in the present moment. When change hits, acknowledging our thoughts and emotions (instead of suppressing them) prevents panic. This practice, echoed in the Gita’s teachings, creates a mental space to respond calmly rather than react in fear.
Reframe the Story: Our mindset shapes our experience of change. If you call a development a disaster, it will feel like one; but if you call it a challenge or a new chapter, it can spark determination and hope. Try to reframe the story you tell yourself. For example, rather than thinking “I’m losing something,” you might say “I’m making space for something new.” Looking for meaning or potential benefits in a change – even a difficult one – can balance fear with optimism. This mental shift doesn’t erase the difficulties, but it keeps you open to possibilities instead of fixating on loss.
Small Steps and Adaptation: Another strategy is to take small steps. Rather than diving headlong into a huge change, break it into manageable pieces. This kind of gradual exposure teaches your brain that the new situation is survivable. For example, if you’re anxious about public speaking, you might begin by speaking up in small meetings. Each step outside your comfort zone, taken safely, helps expand it. Over time, your brain becomes less alarmed by the new experience, and your confidence grows.
Connect with Others: Sharing your fears and hopes with trusted friends or family can lighten the emotional load. When you admit “I’m really nervous about this” and someone listens with empathy, you realize you’re not alone and your burden feels lighter. Use your support network – or find a support group or mentor – to talk through what you’re facing. Human connection is a powerful stress buffer: just knowing someone has your back instils courage. Plus, others might offer helpful perspectives or solutions that you hadn’t considered. You don’t have to go through change in isolation.
Healthy Habits and Purpose: Finally, maintain healthy habits and a sense of purpose. Keep up routines of exercise, adequate sleep, and a balanced diet – these go a long way in keeping stress in check and mood stable. At the same time, remind yourself of your core values or long-term goals. Having a sense of purpose acts like a compass during uncertainty. It might be your commitment to family, faith, creativity, or community – whatever gives you meaning. If you can frame a change as aligning with or strengthening your purpose (for example, seeing a career shift as a chance to grow in your field or help others in new ways), it will feel more worthwhile. Healthy body and clear purpose together provide a solid foundation that makes it easier to weather any storm.
By applying these strategies, change becomes less of an enemy and more of a teacher. Each approach – mindfulness, reframing, gradual adaptation, seeking support, and maintaining healthy routines and purpose – equips you with tools to face uncertainty. You might still feel discomfort (after all, we can’t entirely shut off our emotional alarms, and we wouldn’t want to), but you’ll also feel more capable of handling it. Over time, you may even start to embrace challenges as the very thing that makes you grow.
Conclusion: Growing Through Change
As one modern spiritual teacher observed, “Opening to change is about letting go-of ego, expectation, fear. Change is inevitable, and will continue to arrive on our doorstep.” Indeed, change will keep happening whether we fear it or not. By embracing it, and allowing ourselves to be vulnerable during the process, we stop wasting energy on resistance and instead channel it into growth. In choosing to face the unknown with an open mind and heart, we often discover new strengths, deeper connections, and unexpected opportunities. Ultimately, change is what makes growth possible, and vulnerability is what makes growth meaningful. With practice, we can learn to ride life’s waves with a bit more grace and courage – trusting that every change, even the difficult ones, carries the potential for transformation.
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