Many of us find change daunting or uncomfortable. In fact, evolutionary research shows that we’re hardwired to feel this way. However, while experiencing uncertainty around change is often manageable, for some, this fear can be more intense – sometimes developing into a phobia that impacts daily life.
Luckily, with the right approach, it’s entirely possible to overcome the fear of change and embrace all that life has to offer.
With that said, we’ll take a look at what research says and explore six ways to overcome a fear of change.
Why do we fear change?
According to experts, humans are naturally wired to fear change on some level.
This fear is deep-rooted in basic survival instincts. For our ancient ancestors, everyday decisions, such as exploring new areas for food and resources, came with life-threatening risks. This resulted in a natural tendency to prioritise safety and familiarity to avoid danger. Nowadays, the risks associated with change are rarely life-threatening, but our brains still respond with caution to unfamiliar circumstances.
Interestingly, you may have noticed that this fear can be triggered by positive, negative, planned, or unplanned change. For example, you may feel the same level of fear towards a change you actively pursued, such as a new job, compared to an unexpected one, such as the breakdown of a relationship.
That said, while we’ll all experience uncertainty around change from time to time, sometimes, a fear of it can become so intense that it develops into a phobia – called metathesiophobia.
As registered psychologist Rod Mitchell explains, “Fear of change is our brain’s natural way of reacting to new and unfamiliar situations. This fear comes from not knowing what to expect and worrying about our ability to cope with the outcome. It’s a basic survival instinct that helps keep us safe by sticking to what we know.
“However, when this fear becomes too intense, it can stop us from growing and adapting to new circumstances…[sometimes] significantly hindering our personal development and achievement.”
Several factors, such as negative past experiences and a tendency to catastrophise (a way of thinking that causes people to assume things are worse than they are), can lead to a more intense fear of change.
For example, catastrophic thinking can create an overwhelming sense of anxiety and an unrealistic level of perceived threat – making it significantly more difficult to step out of your comfort zone and embrace uncertainty. Similarly, having a previous negative experience of trying new things can create fear around doing so again.
When fear of change becomes more destructive
An intense fear of change can lead to more extreme symptoms that can interfere with daily life – including how you work, socialise, and maintain relationships.
For example, experts have linked metathesiophobia with an increased risk of anxiety, depression, isolation, stress, avoidance, and a tendency to stay in unhealthy or toxic environments.
If you’re experiencing more severe symptoms, it’s important to speak to your GP. With the correct treatment and approach, it’s entirely possible to overcome phobias. Treatment for specific phobias can include medication, relaxation strategies, and therapy, such as cognitive behavioural therapy (CBT).
The NHS website has more information on treatment for phobias. You might also be interested in our article: Understanding fears and phobias and how to overcome them.
6 ways to help manage fear of change
Alongside treatment, experts have identified several other approaches that may help people overcome a fear of change. We’ll cover some of these below.
Note: If your symptoms are less intense, lifestyle methods alone may be enough to conquer your fears.
1. Take up journaling
Journaling can be a powerful way to work through your fears and better understand their root cause.
By writing down your thoughts and feelings, journaling can provide an outlet to process emotions, develop a more positive outlook on change, gain clarity, and identify underlying reasons for your fears.
If you’d like to get started, check out our article: The power of journaling as a life habit.
2. Practise mindfulness
Mindfulness is a powerful self-reflection tool that can be helpful if you struggle with a fear of change.
By encouraging you to focus on the present, mindfulness can promote a greater sense of calm and inner peace, and help to keep things in perspective.
Some people also find grounding useful for managing their fear of change. Grounding is a technique that can be used during moments of distress to distract you from your thoughts and bring you back to the present moment.
3. Create a vision board
Using a vision board can be a powerful way to overcome the fear of change by serving as a constant reminder of what you want to achieve, helping you stay motivated and focused on the path ahead.
Having a clear vision of your future and the steps needed to take you there can also help reduce anxiety and fear associated with change.
Check out our article, How to create an inspiring vision board, to get started.
4. Consider the positives of change
If you struggle with a fear of change, you’ll likely tend to focus on what could go wrong. As a result, taking time to consider the many positives of change can make all the difference to your mindset.
For example, consider how embracing change could lead to a whole host of new, exciting opportunities – from personal and professional growth to new relationships and the discovery of new passions.
Our article, How to learn the skill of optimism, has further guidance on this.
5. Set small, manageable goals
Breaking down large tasks into smaller, more manageable goals can help make change feel less overwhelming. Experiencing a frequent sense of achievement can also boost belief and confidence in your abilities.
To learn more, check out our guide to the benefits of goal-setting tools.
6. Push yourself out of your comfort zone and embrace the unknown
Taking steps to push yourself out of your comfort zone can help with overcoming a fear of change.
Repeatedly stepping into the unknown and experiencing success, even in small ways, can help you build resilience and remember how capable you are. Stepping out of your comfort zone is also a great way to expand your horizons.
For ideas, check out our article: 18 ways to step outside of your comfort zone.
Final thoughts...
Research shows that we’re hardwired to fear the unknown, so it makes sense that embracing change is something that many of us find tricky at some point or another. In some cases, this fear can be more intense and develop into a phobia, causing symptoms that significantly impact daily life.
However, while a fear of change can feel difficult to overcome, the good news is that, with the right approach, it’s entirely possible.
For further reading, head over to our healthy mind section. Here, you’ll find information on everything from counselling and therapy to building confidence and self-esteem.
Do you struggle with a fear of change? Do you have any other tips that you’d like to share? We’d be interested to hear from you in the comments below.
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