Fear of Change: 6 Ways to Overcome the Fear of Change

Fear of change is characterized by intense feelings of fear and anxiety in the face of changes big and small. Though some degree of apprehension is normal during big life changes, many people find it difficult to control their anxiety in the face of uncertainty. Even good changes can cause a level of uncertainty that can make people feel uneasy. An extreme version of this fear of change is known as metathesiophobia. Symptoms of metathesiophobia include increased self-doubt, lack of self-esteem, panic attacks, social anxiety, depression, and an inability to adapt to new situations.

There are several reasons why people may fear change. Past experience is often a common thread—those raised in tumultuous households or who have been in toxic relationships may crave routine and certainty; anything that disrupts that sense of stability can seem like a threat. Similarly, dealing with the loss of a loved one, whether through death, divorce, or even moving away, can cause feelings of immense grief, anxiety, or guilt, which paints future changes in a negative light.

Another common cause for fearing change is a strong need for perfection. Doing something new can sometimes mean doing it badly, at least at first. Or a new situation may not be exactly as you had wished or hoped. The fear of failure, or that something may not meet your exact expectations, can cause the fear of any change at all.

Change doesn’t have to be frightening. With a little hard work and support from others, you can learn to manage your fear of change effectively.

1. 1. Rely on your support system. Surround yourself with people who can offer you support as you navigate big changes. Whether you’re starting a new job, moving, or going through a breakup, a strong support system can help you make better decisions and boldly face challenging new life experiences.
2. 2. Learn to recognize and cope with negative thoughts. Fear of change can often stem from a fear of the unknown. When presented with new situations, it’s normal to consider worst-case scenarios. Flip this script and think about how the new situation can inspire positive change instead.
3. 3. Ground yourself in the present moment. Focusing on “what-ifs” can distract you from the present, hindering your ability to cope with change. Breathing exercises, yoga, mindfulness meditation, and journaling are all helpful tools for developing greater self-awareness and improving your well-being. These tools can help you mentally and emotionally process change rather than focus on hypothetical scenarios.
4. 4. Reflect on positive past experiences. Instead of thinking about worst-case scenarios, consider times in your life when you’ve successfully navigated change and the strategies you employed then. This can boost your confidence and help you feel more equipped for the road ahead.
5. 5. Let go of perfectionism. An essential step in becoming less afraid of change is letting go of unrealistic expectations. Striving for perfection in your professional or personal life can lead to an irrational fear of change. Perfectionism provides a narrow outlook that limits your ability to consider other possibilities.
6. 6. Seek professional help. Cognitive-behavioral therapy is a valuable tool aimed at helping people develop the skills necessary to deal with changes in their everyday lives. Consider seeking help from a mental health professional.

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