When change triggers alarms: how your nervous system reacts and how to move through it

Atlas Rising
Sep 5
4 min read

Making a real change sounds exciting until your body throws the brakes on. You decide this is the week you start a new plan, join a program, or finally do the thing you have avoided. Then your mind floods with reasons to pause and your chest tightens like an alarm just went off. That reaction is normal. Your nervous system is built to keep you in what feels familiar, even when familiar is not serving you.

This post explains why that happens, how to spot it in real time, and a simple path to move forward with clarity and calm.

Why change feels unsafe to your body

Your nervous system is wired for safety first. Familiar routines equal safe. New choices equal unknown. When you choose something different, the body often flips into a protective pattern. You may notice racing thoughts, tight shoulders, a pit in your stomach, or a surge of doubt. Your reticular activating system, the brain’s filter for threat and relevance, narrows attention to risks and repeats old stories because those are the pathways you have used most.

Translation: alarms are not proof you are making a bad decision. They are proof your system noticed change.

The predictable wave of resistance

Right after deciding to change, expect thoughts like these to appear.

This will not work for me, nothing ever does
I do not have time to do this twice a week
I cannot afford it, I should spend money on others
I always lose and gain the same weight
I am not disciplined enough to follow through

Those thoughts are common when people step into our red light program, nutrition plans, or pain care. They also show up with career moves, relationship shifts, and any growth step. The goal is not to suppress the thoughts. The goal is to work with them.

A six step process to move through the alarms

1) Name what you want

Before you evaluate obstacles, write one clear sentence that starts with I want. For example, I want to feel strong in my body and confident in photos, or I want to lower pain so I can hike with my family.

Clarity calms the system. Vague goals inflame it.

2) Find the feeling under the reason

Time and money objections are often surface covers for deeper emotions. Use a quick check in.

Pause and take three slow exhales
Notice where you feel this in the body
Label the emotion as precisely as possible

If you struggle to name it, use an emotion wheel. Many people discover fear, shame, overwhelm, or grief beneath the practical story. Naming the true feeling lowers its intensity.

3) Honor the origin

Every big reaction started somewhere. Ask yourself:

When do I remember feeling this same way before
What did this feeling protect me from back then

Your feelings are valid. They were built to keep you safe. Valid does not equal current.

4) Ask if it is true now

Some beliefs were useful once and are outdated today. Try these prompts.

Is this belief still true for the person I am now
Does it serve my health and values today

Often the honest answer is no. That no creates room for a different choice.

5) Write what is true and what you choose

Replace I cannot with a truthful I choose. This restores agency and calms threat.

Examples:

I cannot afford this → I choose how to invest in my health, here is what I will shift to make room
I do not have time → I choose to dedicate sixty minutes a week because my energy and confidence matter
Nothing works for me → I choose a plan that supports my biology and my nervous system, and I will track proof weekly

Keep statements specific, believable, and written in the present.

6) Keep it in front of you

Your nervous system learns through repetition. Pick one daily practice.

Read your new statements every morning
Journal one sentence of proof each night
Put a reminder card in your bag or by the sink
Share your commitment with a trusted coach or friend

Consistency retrains attention away from fear and toward your chosen future.

A real world example

Recently, fundraising brought up a storm of discomfort for one of us. On the surface the story was I just hate fundraising. Underneath were emotions of inferiority, fear, and a long history of hyper independence. Once those were named and honored, the belief was rewritten to I am an integrated, interdependent woman who asks for help when needed, and I am worthy of support. Keeping that truth visible transformed the experience from dread to purpose. The process is the same whether you are starting red light sessions, changing nutrition, or beginning strength work after an injury.

What we will cover next

Today we focused on the mental and emotional side of change. Next week we will share body based practices to bring the nervous system back to balance, so your physiology matches your new beliefs. Think simple breath work, a few minutes of movement, and small somatic resets you can use before sessions, before meals, and before hard conversations.

If you want help applying this to your health

This is the work we do every day. Whether you are exploring red light therapy, nutrition support, pain care, or a full reset, we build plans that respect both your biology and your nervous system. If you want a no pressure conversation to see what fits, send us a note or stop by the front desk to book a consult.

Quick FAQ

Why do doubts get louder right after I commit?

Your brain flags new behavior as potential risk. The alarms are a safety reflex, not a prediction of failure.

What if I feel the alarms again next week?

Expect them to return. Use the six steps, revisit your statements, and track small wins so your system learns this new path is safe.

Can this process work alongside a red light program?

Yes. We often pair mindset and nervous system support with light sessions, meal strategy, and weekly scans. People get better and steadier results when both sides are addressed.