Struggling with Change: Take a walk, or better yet, Take a Walk in Nature
Change is one of the top sources of stress.
Change happens everywhere—at work, in relationships, through technology, and within society. Instead of fighting it, the key to success is developing adaptability. One surprising yet effective way to build that skill? Walking!
The Stress - Change Conundrum
Change disrupts life in both big and small ways, causing frustration and uncertainty. It can shake careers and challenge relationships. Sometimes, we don’t realize how it drains mental and physical energy. Even though we all experience change—and know more is coming—most people still struggle to manage it effectively.
This blog explores why change is so hard and how, surprisingly, walking can activate neuropsychological processes that make adapting easier.
Individuals who cultivate resilience and a growth mindset not only handle change better but also lead happier, more fulfilling lives. Here’s the paradox: adapting to change requires vitality and energy, yet change itself often depletes those very resources.
Our Brains Love Predictability
Change feels difficult and disruptive because it threatens our sense of stability, security, and control. Our brains are wired to reduce uncertainty and create predictability by building mental models of how the world works. When change occurs, those models become outdated, forcing us to adapt. Resistance to change isn’t about laziness or stubbornness—it’s a natural response to the brain’s preference for stability and familiarity.
Stress, Anxiety, and Information Overload
The best way to overcome resistance to change is by reducing uncertainty, building confidence, and focusing on new opportunities.
However, this is easier said than done. Even when we recognize that our old ways of thinking no longer serve us, we may lack the energy or resources to adapt. When life becomes unpredictable, uncertainty brings stress and fear. The paradox mentioned above warrants repeating. Stress and fear drain the mental and physical energy needed to navigate change effectively.
The solution is to take a walk. Better yet, take a walk in nature and add a neuropsychological boost. Adapting to change requires being open and able to see situations in a new light. This takes creativity!
Stanford University researchers studied creativity by asking participants to think of multiple uses for everyday objects, a test of open-mindedness and the ability to override conventional thinking. Their findings? A 16-minute walk in nature led to greater creativity than walking in an urban environment, using a treadmill, or sitting still.
All truly great thoughts are conceived while walking.”
— Friedrich Nietzsche
Why does walking enhance creativity?
Walking is a powerful tool for adapting to change.
First, movement—especially in nature—reduces stress and rigid thinking, making it easier to embrace new perspectives. Open spaces create a sense of psychological flexibility, which is essential for navigating change.
Second, walking with good biomechanics and upright posture improves mood, lowers stress, energy, and helps the brain form new connections.
Third, walking with your head up and eyes in the upper visual field encourages allocentric thinking, a neuropsychological shift that disrupts old, rigid thought patterns and opens the mind to fresh ideas.
The takeaway? When faced with frustration, fear, or uncertainty, take a walk—ideally in nature. But beyond using walking as a situational stress reliever, the real key is developing adaptive flexibility so you can proactively embrace change, see new opportunities, and thrive in an unpredictable world.
Walking brings clarity. It gives us space to reflect, to dream, and to let our minds wander into new possibilities.
— Unknown