Can a leader be comfortable with discomfort?
- Tamar Balkin
- Mar 26
- 6 min read
“Highway to the danger zone
Ride into the danger zone
You'll never say hello to you
Until you get it on the red line overload
You'll never know what you can do
Until you get it up as high as you can go"
Danger Zone by Kenny Loggins (Click here for the song)
“I'm not going to like it,
but I still have to do it”
Colleague
“Perception of comfort is intricately linked to what is known as a “zone of comfort” or a “comfort zone,” which is defined as “a behavioral state within which a person operates in an anxiety-neutral condition, using a limited set of behaviors to deliver a steady level of performance, usually without a sense of risk” (White, 2009, p. 2).”
Phan, H.P. and Ngu, B.H.
Regular readers understand that having in-depth knowledge of a subject fosters a sense of stability, confidence, and optimism—qualities that contribute to a feeling of comfort. In contrast, deviating from a well-established course of action often leads to perceptions of uncertainty, doubt, and pessimism, creating a sense of discomfort.
Dr. Richard MacKinnon, in an article on the topic, provided these poignant examples of how people avoid discomfort in the workplace:
- “I’m avoiding speaking up in case I’m wrong and look foolish.” Here, the discomfort of potential embarrassment takes precedence over making a meaningful contribution to the discussion.
- “I’m not sharing my thoughts on this in case people think I’m being difficult.” This reflects a fear of judgment, preventing someone from offering valuable insights.
- “I’m not applying for this promotion because I don’t want to face rejection.” In this case, the discomfort of potential failure outweighs the opportunity for career advancement.
Researchers have found that people often remain in their comfort zones because it reinforces their sense of competence and confidence. Within this space, they can leverage past successes, anticipate and manage risks, and complete routine tasks with minimal effort. Familiar activities also serve as a way to recharge before tackling new challenges.
Staying in the comfort zone offers a sense of stability, efficiency, and security, yet it can inhibit progress and new opportunities.
Why Should You Leave Your Comfort Zone?
Researchers have found that stepping out of one's comfort zone enhances adaptability to change, boosts creativity, motivation, and self-confidence, fosters joy and fulfilment, stimulates intellectual growth, and reduces feelings of emptiness.
How do you step out of your comfort zone?
Regular readers know that the vast majority of people believe that it is optimal to relax and avoid stress when seeking to perform well in an uncomfortable situation. When the physiological response to perceived discomfort is decreased, it enables progress. Thus, traditional stress intervention approaches are consistent with this belief and focus on reducing the frequency or severity of stress. Researchers have found that the effectiveness of these approaches is limited.
Firstly, it is often not possible to avoid stress, especially when pursuing goals. Stress is pervasive throughout life.
Secondly, stress frequently arises when individuals pursue goals that matter to them, creating a pivotal opportunity for personal growth and higher levels of competence.
Thirdly, instructing individuals to avoid or reduce stress could inadvertently lead to increased stress accumulation over the long term. Individuals can become anxious about being stressed and about things they cannot control. Some stress reduction techniques may lead to negative stress when perceived as additional demands.
“Doing the difficult or unfamiliar challenges us to manage our feelings of discomfort, and when we do, we benefit.”
Polly Campbell
The Biopsychosocial (BPS) Model of Challenge and Threat
Recent research has demonstrated that discomfort is not inherently detrimental to performance; the physiological states that accompany it—such as increased heart rate and heightened alertness—can enhance passion, excitement, motivation, and overall performance. They found that maintaining adaptive levels of stress arousal can be highly effective in improving performance in high-pressure situations.
According to the BPS model, experiences can be interpreted anywhere along the continuum from threat to challenge. Where an individual places a particular situation on this spectrum depends on factors such as uncertainty, perceived risk, required effort, existing skills and knowledge, and the availability of support. The assessment determines whether a situation is seen as an opportunity for growth or as an overwhelming obstacle.
Is discomfort always problematic?
Recent studies emphasise the benefits of cognitively reframing discomfort as a functional rather than dysfunctional response. Research suggests that discomfort is particularly advantageous when viewed as a sign of progress toward a goal or in high-stress situations that cannot be avoided or mitigated. In both these scenarios, the discomfort helps individuals navigate challenges with greater success. In addition, researchers found that when people were encouraged to feel uncomfortable, they were more engaged in what they were doing, felt more motivated to keep going and believed they were making more progress towards their goals compared to those who were trying to avoid the feelings of vulnerability.
Many of my clients experience anxiety about having performance conversations with their staff and tend to postpone them, sometimes indefinitely. However, when they push through their discomfort and prepare carefully, they can consistently provide timely, objective, and relevant information, enabling their staff to grow in both capability and confidence.
What can you do to manage discomfort at work?
The first step is to carefully examine what you’re avoiding—not just the task itself, but the discomfort you're trying to sidestep. Acknowledge that discomfort is a normal and beneficial part of growth. Reframe stress as a sign of progress and channel it productively to boost performance.
Researchers have found that adopting a new mindset is easier when there’s an immediate benefit. Quick wins can reinforce the belief that stepping out of your comfort zone fosters growth. Scientists found that if stress and discomfort are viewed as part of our learning process, then we will experience more positive emotions, such as greater motivation, growth, and well-being.
Consistently integrating stress reappraisal and mindset shifts, individuals can perform better under pressure, overcome adversity, and thrive in uncertainty, ultimately redefining discomfort as a powerful tool for success.
A Word of Caution: Discomfort Isn’t Always Meant to Be Ignored
Regular readers know that an effective approach to making an informed decision involves:
1. Acknowledge Biases and Suspend Judgment
Take a moment to reflect on what might be holding you back. Ask yourself:
What am I avoiding?
Why am I avoiding it?
What alternative options do I have?
2. Conduct Research and Seek Advice from Trusted Sources
A mentor at work understands your professional landscape and can provide relevant insights.
A friend or family member offers a fresh, outside viewpoint.
An organisational psychologist can provide a professional, evidence-based, and independent perspective on your workplace experiences.
A clinical psychologist can assess your psychological well-being, help you reframe challenges, and develop strategies for moving forward.
3. Generate Multiple Alternatives
Explore different options to ensure you have a variety of paths to consider.
4. Identify Personal Values
Clarify what matters most to you in this situation, as your values will guide your decision-making process.
5. Weigh the Pros and Cons Through a Values Lens
Evaluate the benefits and drawbacks of each option, considering how they align with your core values.
Finally, allow your brain to process the information while your attention is engaged elsewhere. If you're interested in learning more, click here to read my blog on decision-making.
References:
Association for Psychological Science - APS. (2022). Embracing Discomfort Can Open Our Minds to New Ideas. [online] Available at: https://www.psychologicalscience.org/publications/observer/obsonline/2022-may-embracing-discomfort.html.
Newman, K. (2022). Embracing Discomfort Can Help You Grow. [online] Greater Good. Available at: https://greatergood.berkeley.edu/article/item/embracing_discomfort_can_help_you_grow.
Jamieson, J. P., Crum, A. J., Goyer, J. P., Marotta, M. E., & Akinola, M. (2018). Optimizing stress responses with reappraisal and mindset interventions: an integrated model. Anxiety, Stress, & Coping, 31(3), 245–261. https://doi.org/10.1080/10615806.2018.1442615
Woolley, K., & Fishbach, A. (2022). Motivating Personal Growth by Seeking Discomfort. Psychological Science, 33(4), 510-523. https://doi.org/10.1177/09567976211044685 (Original work published 2022)
Phan, H.P. and Ngu, B.H. (2021). A Perceived Zone of Certainty and Uncertainty: Propositions for Research Development. Frontiers in Psychology, [online] 12. doi:https://doi.org/10.3389/fpsyg.2021.666274.
Dr. Richard MacKinnon WorkLifePsych. (2019). Avoiding discomfort: the ‘comfort trap’. [online] Available at: https://www.worklifepsych.com/avoiding-discomfort-the-comfort-trap/.
EVERYWOMAN. (2015). 7 reasons you’re stuck in your comfort zone - everywoman. [online] Available at: https://www.everywoman.com/my-development/7-reasons-you-re-stuck-your-comfort-zone/ [Accessed 24 Mar. 2025].
Polly Campbell (2022). What We Gain by Being Uncomfortable [online] Psychology Today. Available at: https://www.psychologytoday.com/au/blog/imperfect-spirituality/202206/what-we-gain-by-being-uncomfortable [Accessed 20 Mar. 2025].
Leon F Seltzer PhD (2022). Why Is It So Hard to Get Out of Your Comfort Zone? [online] Psychology Today. Available at: https://www.psychologytoday.com/au/blog/evolution-of-the-self/202201/why-is-it-so-hard-to-get-out-of-your-comfort-zone [Accessed 24 Mar. 2025].
Psychology Spot. (2019). ▷ What is the Comfort Zone - and what’s not? [online] Available at: https://psychology-spot.com/comfort-zone/.
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