Why Are Humans So Resistant to Change?
The New Year typically brings thoughts and desires for change, often in the form of resolutions. If any of you made actual resolutions, I would first invite you to think about doing so in a different way. Making New Year's Resolutions is always tempting, but remember there is a vast difference between making resolutions (rigid and unforgiving) and setting positive intentions (fluid, malleable, and kind). In most cases, setting positive intentions will take you much further than creating finite resolutions if the change you want to make is one you want to last.
So here we are in February 2026, which can be a great time to assess the progress we have made with our desired changes and resolutions/intentions. This can be challenging because we may find that our interest and commitment to change has faded a little or a lot. We might be feeling disappointed in ourselves and discouraged. We might be practicing procrastination. PLEASE, don’t beat yourself up, simply understand this very important fact…
The human brain is hardwired to resist Change!
Part of the brain, specifically the amygdala, interprets change as a threat and releases the stress hormones for fear, fight, or flight.
So when you’re faced with the prospect of needing or wanting to “change your ways,” your nervous system immediately goes on high alert. Fight or flight, if you will. Your internal systems are actually protecting you, even if it feels counterproductive. Thus, we might experience anxiety, procrastination, and non-compliance, and worst of all, shame at having “failed” again.
Be assured that in order to begin the process of actually changing your behavior, one must understand the process of change that humans need to go through in order to be successful. And remember, CHANGE IS A PROCESS, NOT AN EVENT.
Following is a diagram depicting what I have come to understand is the process we humans actually go through to reach sustainable change.
This model breaks down the process of change that I have witnessed so many individuals experience. If you have a successful outcome, you will be able to move forward with more strength and confidence to continue your journey to more positive behavioral change. Please keep this in mind: change does not happen quickly or in a vacuum. Finding some Ally Support (to be explained in the next issue) will help make your desires a reality.
BUT….before you even start, please please know that it is absolutely critical to take some time to implement some simple cellular restoration practices. These strategies will get you out of fight or flight, quiet your nervous system, calm your amygdala, and allow for change to happen.
Change will not manifest if an individual is in fight or flight with stress hormones coursing throughout one's mind and body. In my pain management practice, I discovered early on that a person cannot heal from pain/trauma until their nervous system is calmed and quieted.
To get your nervous system in shape for change you might consider the following tried and true practices. They are so simple yet not easy to implement, as they require some change in the preparation phase. Enlist ally support
Pause: Being still, particularly in silence, reduces stress hormones like cortisol and increases neuroplasticity. Stillness lowers brain electrical activity, leading to higher levels of feel-good neurotransmitters such as dopamine, serotonin, and endorphins, promoting mental clarity and resilience.
De-weight: (lie down, get gravity off of your body)): Removing the conscious and constant effort of resisting gravity is highly effective. Lying down for just a few minutes significantly calms the nervous system by reducing sensory input and allowing the body to shift from a "fight or flight" (sympathetic) state to a deep "rest and digest" (parasympathetic) state.
Hydrating: Adequate hydration supports brain function, helps regulate mood, and keeps the nervous system from becoming overstimulated. Even mild dehydration can trigger stress, fatigue, and tension.
Get Natural Sunshine: (15-30 minutes a day) Reduces cortisol levels, lowers your heart rate, boosts cortisol levels, reducing feelings of stress and anxiety, regulates circadian rhythm, boosts endorphins, which are natural reducers, boosts vitamin D production, which can protect against anxiety.
Eat Enough Protein: Consuming adequate protein is essential for calming and regulating the nervous system. Protein provides amino acids needed to produce neurotransmitters like serotonin and dopamine, which manage stress and mood. A protein-rich diet helps prevent "fight or flight" states, stabilizes blood sugar, and supports cognitive function in turn, reducing feelings of anxiety.
Diaphragmatic Breathing: Diaphragmatic breathing (or deep belly breathing) is a highly effective, evidence-based technique to calm the nervous system. By activating the parasympathetic nervous system ("rest and digest") and stimulating the vagus nerve, it reduces stress hormones, lowers heart rate and blood pressure, and helps shift the body out of a fight or flight state.
Fascial Unwinding: Unwinding your fascia directly calms the nervous system by releasing deep-seated physical and emotional tension. Through slow, gentle movements, it shifts the body from a fight or flight (sympathetic) state to a "rest and digest" (parasympathetic) state, reducing stress, improving mobility, and fostering a sense of safety, relaxation, and emotional release.
Time in Nature: Yes, spending time in nature significantly calms the nervous system by activating the parasympathetic ("rest and digest") system, lowering cortisol levels, and reducing heart rates. As little as 10 to 30 minutes in green spaces reduces stress, anxiety, and mental fatigue. This "nature fix" reverses the overstimulation of urban life, helping the brain move from a high-alert state to a more regulated, peaceful state.
Healthy Sleep: Healthy sleep is defined as consistently getting 7–9 hours of quality, uninterrupted rest per night for adults (with higher amounts needed for children), resulting in waking up refreshed and alert.
Grounding Practices: When we practice grounding techniques, we move ourselves away from the worries and the “what ifs” and just sit in “the now.“ It helps bring you back into your body. For example, spend 5 or 10 minutes gently stretching.
My future blogs will be on a variety of related subjects such as those listed below:
Gathering Ally Support
Demystifying the Change Model
The value of Healthy LifeSkills
Healing from pain
Aging with gratitude
Best wishes for vibrant health! And remember to treat yourself like your own best friend.
