How to overcome fear of change: 8 ways to navigate the unknown
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Fear of change is called metathesiophobia, and it's a common experience. Learn the signs, causes, and how to overcome anxiety of the unknown with our 8 tips.
Fear of change is a common human experience, and that uneasy feeling we might get when faced with new situations that alter our daily routine is totally normal. However, when this fear starts to hinder our growth or disrupt our peace of mind, it can be helpful to address it so you can embrace change positively.
What is metathesiophobia?
Metathesiophobia is the fear of change, which may be rooted in a human desire to keep life in a comfortable and consistent place. When life is in constant upheaval it can be stressful, and so for this reason some people may prefer for it to stay consistent.
The trouble is that life is always changing, so a certain level of resilience is a prerequisite for Life 101. If you feel fear surrounding that change it can make your life a stressful and frustrating experience.
8 signs you're afraid of the unknown
There’s a difference between feeling worried about upcoming changes and metathesiophobia, an actual fear of change itself. It's not always easy to tell the difference, but recognizing when worry has tipped over into fear is an important step toward overcoming it.
1. You feel anxiety over change in routine
If the mere thought of a shift in your daily routine unsettles you, it's a clear sign of fear. You might find yourself worrying excessively about how these changes will affect your life.
2. You experience anticipatory anxiety
Do you often fret over future changes, whether big or small? Anticipatory anxiety is when you worry about what’s to come, even if it’s not happening anytime soon.
3. You may avoid new experiences
Shying away from new opportunities or experiences due to fear is a common sign. You might avoid taking up a new hobby, relocating, or socializing.
4. You may experience panic attacks
Experiencing intense anxiety when faced with a potential change, including symptoms like a rapid heartbeat, sweating, or a feeling of doom.
5. You may start negative forecasting
Are you always expecting the worst when faced with change? Negative forecasting is when you predict that things will go badly, even without supporting evidence.
6. You may procrastinate
Procrastination is usually more than laziness—it could be a sign of your fear of change. You might delay making decisions or taking actions that could lead to change in hopes of maintaining the status quo. You might also self-sabotage to prevent growth.
7. You may lean towards perfectionism
A tendency towards overthinking and/or need to make everything ‘perfect’ might stem from a fear of the unknown. Your thoughts might try to tell you that if everything is just right, there’s no need for change.
8. You could feel physical symptoms
Sometimes, fear of change can manifest physically. You might experience stomach aches, headaches, or even insomnia when anticipating change.
Why change feels scary
Generally speaking, humans don’t always love change. That’s because our brains are designed to keep us safe by recognizing patterns and sticking to what’s familiar. When something new or different came along in prehistoric times, it was evolutionarily advantageous for our brains to fire up. But nowadays, fear of change can hold us back more than protect us.
Also, some of your resistance to change could be because of past experiences. If there was ever a time when you faced change, but that change led to something not-so-great before, your brain remembers. Thankfully, you can also rewire your thought patterns to overcome how your brain responds. So, the next time change is on the horizon, and your brain's red alert goes off, saying, "hey, remember last time?", telling your brain, "it's okay, we got this," can help you step into change with a fresh perspective.
Why is it important to face change?
Facing change head-on can be a turning point in your life. It's often moments of transition that bring the most growth. By embracing change, we not only open ourselves up to enriched experiences but also enhance our own lives through learning and self-improvement.
New opportunities: Whether it's a new job, relationship, or place to live, change can open doors to exciting opportunities to help us learn, grow, and enrich our lives.
Personal and professional growth: Change challenges us to step outside our comfort zones. When we face and overcome the challenges of change, we build resilience, learn new skills, and become better equipped to tackle future challenges.
Increased confidence: Each time we navigate through change successfully, we become more confident in our abilities. This boost in self-esteem can be empowering, encouraging us to take more proactive steps forward.
Resilience and adaptability: Change is inevitable, and learning to adapt is a crucial life skill. The more we face change, the more resilient and adaptable we become. These are valuable traits that can help us navigate life’s ups and downs with more resilience.
Better decision-making: Embracing change often involves being challenged to make decisions. Through this process, we can develop better decision-making skills, which are invaluable in all areas of life.
Enhanced wellbeing: Positive change can enhance our wellbeing by introducing new energy and excitement into our lives, whereas stagnation can lead to dissatisfaction and unhappiness.
Learning and innovation: Change spurs innovation and learning. When exposed to new situations or ideas, we expose ourselves to new experiences that can be enriching.
Improved relationships: Change can also positively impact our relationships—overcoming challenges together can strengthen bonds, bringing us closer to loved ones.
Letting go of the past: Sometimes, change provides the push we need to let go of past experiences that may be holding us back.
Self-discovery: Change can lead to self-discovery. As we navigate new situations, we learn more about our strengths, areas for growth, values, and desires.
8 ways to overcome fear of change and/or the unknown
Overcoming the fear of change starts with a willingness to face the unknown. It’s also a process, so it’s okay to take your time. Don’t be afraid to reach out for extra support as you work toward embracing change. Here are eight actionable strategies to help you ease into change with an open mind.
1. Cultivate a growth mindset to help overcome fear
Reflect on how, by being alive, you will have already lived through countless changes and challenges in the past. Adapting to change has shaped you and made you into who you are. Try viewing challenges as opportunities for growth rather than threats, embracing the potential for learning and improvement.
2. Practice mindfulness to reduce anxiety over change
Use techniques such as meditation or breathing exercises to stay grounded in the present and ease anxiety over future changes. Mindfulness can also help you accept that change is inevitable. Acceptance can lessen the fear and help you adapt more easily.
💙 Mindfulness might sound simple, but if the concept is newer to you, a guiding hand can be a huge help. Check out Mindfulness For Beginners with Jeff Warren.
3. Write down your feelings when you’re afraid of the unknown
Writing down your fears, hopes, and reflections can provide clarity and relief from any overwhelming feelings. When you set aside time to journal, getting your thoughts out of your head and onto paper can be therapeutic. It might be challenging at first but give yourself permission to write whatever you want, without any judgment.
💙 One of our five Calm Journals can help you get started. Or you can use our Feelings Wheel to help you pinpoint your emotions.
4. Build a support system
Surround yourself with supportive friends and family who will listen and share their experiences when you express your concerns. Chances are, there might be people in your life who have felt the same way you’re feeling now.
💙 Learn more about how to build and nurture your support system with our Relationship With Others series.
5. Arm yourself with information about the change you’re facing
Spend time to educate yourself on the change you’re resisting. By learning as much as you can about the change, you might be able to demystify the unknown and reduce your fear.
💙 Fear is a difficult emotion to manage. For some guidance in dealing with it, check out this Daily Calm session on Fear.
6. Take small steps when it feels overwhelming
Break down the change into smaller, manageable steps, and tackle each one at a time to build your confidence. You don’t have to do everything at once. Removing that pressure from yourself will help you move forward bit by bit. As you gain confidence, you may find that the resistance you’re feeling to change slowly lessens.
7. Practice stress management techniques
Engage in relaxation and stress relief activities like yoga, exercise, or any hobbies that bring you joy. When you add stress management techniques into your daily routine, you can be better equipped to deal with changes, even unexpected ones.
💙 Managing stress can be as simple as practicing a supportive grounding technique. Check out Pump the Brakes on Stress with Jay Shetty.
8. Seek professional help to support you in overcoming fear
If fear of change feels overwhelming, consult a therapist to help you work things through. You shouldn’t feel alone or isolate yourself from people if you’re experiencing anxiety.
Fear of change FAQs
What causes fear of change?
Fear of change, or metathesiophobia, often has roots in our past experiences and our natural human tendency to stick to what's familiar. Our brains may be wired to prefer routine and predictability as they create a sense of safety. When faced with change, the unknown can cause anxiety because it represents potential threats or challenges. Understanding the underlying causes can be a significant step towards overcoming the fear of change.
Is fear of change a mental illness?
Fear of change itself isn’t a mental illness. However, when this fear becomes excessive or hinders your quality of life, it might indicate an anxiety disorder. If you find that fear of change significantly impacts your life, consult a professional for guidance and support.
What to say to someone who is scared of change?
When supporting someone who’s feeling scared of change, offer understanding, patience, and empathy. You might say, “I understand that change can be challenging, but remember, it also brings opportunities for growth and new experiences. It’s okay to feel scared, and you don’t have to face it alone. Is there anything I can do to support you?” Encouraging open communication and offering a listening ear can provide comfort to someone facing the fear of change.
Is being scared of change a phobia?
An intense fear of change is known as metathesiophobia. Like other phobias, metathesiophobia can trigger severe anxiety or panic attacks. It goes beyond most people's typical discomfort when facing change, becoming a more debilitating fear. If you suspect you or someone you know has metathesiophobia, seeking professional help can provide strategies to manage and overcome this fear.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty
