Coping with Change and Challenge at Work

Well-Being During Times of Transition and Loss

Apr 16, 2025

Life and work are filled with moments of change—some expected, others sudden or deeply unsettling. Whether it’s a shift in responsibilities, organizational restructuring, the loss of a colleague, or another difficult event, these experiences can disrupt our sense of stability and well-being.

Everyone responds differently, and it’s completely normal to feel a wide range of emotions—from uncertainty and stress to sadness or disconnection. These responses are natural, and you're not alone. This guide offers perspective, practical strategies, and support for navigating challenging times—whatever form they take.

FEAP is here to help.

Coping with Major Changes at Work

Major changes at work—like restructuring or shifting responsibilities—can bring up a lot of feelings. Even if your role hasn’t changed directly, it’s normal to feel a sense of loss as familiar routines, relationships, or team dynamics shift.

These transitions can affect more than just your tasks—they may change how you think about your role, how you feel day to day, and how you show up at work. That’s not easy. But it’s okay to take time to adjust. Acknowledging what you're feeling is a healthy part of the process—and support is available if you need it.

Moving Through Institutional Change

Difficulty Concentrating: Where It Comes From And What To Do

Coping with Traumatic or Adverse Events

When something difficult, traumatic, or unexpected happens, it’s completely normal to feel unsettled or overwhelmed. Everyone responds differently, and there’s no “right” or “wrong” way to feel. Healing takes time, and it’s okay if your process looks different from someone else’s.

You may find yourself feeling confused, anxious, disoriented, or emotionally numb. It’s also common to experience emotions like grief, anger, guilt, or shame. These feelings can show up in your body, too—as tension, fatigue, stomach issues, or a racing heart. You might notice changes in how you sleep, eat, focus, or interact with others.

All of these are natural responses to difficult experiences. You are not alone—and support is available to help you move through this in a way that honors your own pace and needs.

Leaders' Guide for Traumatic Events

Coping with the Death of a Coworker

Losing a coworker is a deeply emotional experience, and it’s natural to feel a range of responses—sadness, shock, confusion, or even numbness. Whether the loss happened outside of work or as part of a critical incident in or near the workplace, the grief can affect both your emotional well-being and your sense of normalcy at work.

When a death occurs outside the workplace and is shared with the organization (a Reported Death), it may still come as a shock, but typically allows for more time and structure in how we process it together. Colleagues often feel the absence in meaningful ways, and it’s important to acknowledge those feelings.

A Traumatic Loss, on the other hand, happens suddenly and in close proximity to the workplace. These types of events can feel especially overwhelming, often leading to heightened emotional responses like anxiety, fear, or disorientation. In these situations, it's completely normal to need additional time, space, and support.

No matter the circumstance, you are not alone. Grief affects everyone differently, and there is no “right” way to feel. Please know that FEAP is here to support you—whether you need to talk, ask questions, or simply take a moment to reflect and regroup.

Leaders' Guide for Workplace Loss

What You Might Be Feeling

In times of change or loss, it's natural for a range of emotions and physical responses to arise—even if your role hasn’t changed directly. You might notice:

Difficulty concentrating or feeling mentally scattered
Fatigue, disrupted sleep, or physical tension
Feeling disconnected or unsettled at work
Worry about the future or uncertainty about your role
Irritability, frustration, or pulling away from others

These are common responses to stress, grief, and disruption. There’s no one “right” way to feel, and reactions can vary widely from person to person.

Ways to Cope and Recenter

While some discomfort is a normal part of adjusting, small steps can help you feel more grounded and supported:

Acknowledge your emotions – Naming what you feel is an important part of moving through it.
Stay connected – Talk with someone you trust, whether a friend, family member, or colleague.
Create small routines – Gentle practices like walking, stretching, or deep breathing can restore a sense of calm.
Focus on what you can control – Take small, meaningful steps that reflect your values—whether it’s setting a daily intention, organizing your space, or acting with purpose in the midst of change.
Care for your body – Nourishment, rest, and hydration are essential to your emotional resilience.
Seek support when you need it – You don’t have to carry it alone.

Coping with workplace stress and burnout

Moving Forward

Change and loss can be deeply disorienting—but they can also offer a moment to reconnect with what matters most. As you find your footing, consider:

What helps you feel anchored or at peace?
Who are the people you trust to listen and support you?
What small acts of kindness—toward yourself or others—could make this time feel more manageable?

FEAP is Here for You

Whether you're navigating stress, adjusting to new responsibilities, or coping with a loss, FEAP offers confidential support for all UVA faculty, staff, and team members. You don’t have to go through it alone.