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Updated November 13, 2025.
Fearing change can be completely overwhelming. It’s not only scary to face the unknown, but also difficult to adapt to active or recent changes that have already occurred. If fear of change disrupts your daily life or is holding you back from the life you really want, your best defense is to understand the fear, why you’re afraid, and what you can do to overcome it and improve your mental well-being.
The good and bad news? Fear is a normal part of any change. Unknown outcomes make us nervous!
That’s good news because it means most of us feel the same way — and since change is relatively constant, it means most of us get through change despite our fears. We might even learn to love it!
Knowing that fear of change is normal might feel like bad news. But actually, it means you can take control, learn to quiet the fear, and get prepared to face future challenges head-on.
What do you call the fear of change?
When fear of change is pervasive enough to impact your life and mental health, it’s called metathesiophobia. According to research, the word for this intense fear comes from the Greek words metathesis (change) and phobos (fear). It can refer to an extreme, overwhelming aversion to change in any area of life: relationships, location, interests, career, and more.
What causes a fear of change?
Fear of change can be caused by a wide range of complex factors, including your past experiences, personal comfort zones, mental health, self-talk, and how much you prefer routine in your life.
But mostly, it’s because change is new, unexplored, and unpredictable territory.
We prefer consistency because it’s predictable! We know what happened recently, so it’s easy to imagine what it will be like tomorrow, the next day, and the day after that.
That’s why, even if you hate your job, there’s a certain comfort in the status quo. You basically know what to expect day in and day out. When you weigh that against the unpredictability of a new career, our desire for comfort may win out. A new job might be amazing — but what if it’s not?
How common is the fear of change?
Fear of change is a relatively common experience that affects many people’s lives. In one study, 8 in 10 surveyed Brits said fear of change has caused them to forego a good opportunity. In fact, 22% said they’ve stayed in jobs they hate due to fear of change!
So if you’re afraid of change in today’s world (especially when it comes to your job), you’re not alone. Luckily, that means there’s evidence all around that it’s possible to move through the fear change brings and pursue what you want!
And if that’s a new job or new career path? There’s plenty of support to help you make a positive change and get the life you want!
What are the symptoms of a fear of change?
Fear of change can show up a little differently for everyone. But recognizing the common signs can bring you the self-awareness needed to address your fear, reduce anxiety, and approach change with an open mind.
You tend to avoid or procrastinate on new experiences
When you fear change, new experiences can be totally overwhelming. That includes big changes, like the end of a relationship or the leap to a new career path. But it can also happen with everyday experiences, like trying a new sport or taking on a new responsibility at work.
If your default response to new situations is “No thanks,” your baseline might be a fear of change.
You strive for perfect outcomes
When we try new things, we aren’t always good at them right away. You might think that your perfectionism is a good thing: a desire to do good work! But it can also be a sign that you fear change, leading you to avoid new situations that you can’t control — and overcompensate when you can’t avoid change.
(Feel called out? So did I, while writing this… that’s how I know it’s painfully accurate.)
You get stuck in anticipatory anxiety
Ever feel terrible about a conversation that hasn’t happened yet? Certain you didn’t get the job? Positive that something is going to go wrong?
This happens when you experience anxiety about potential future changes or events — even if they may not happen, or may not unfold the way you fear.
You might be aware that the situation you’re imagining is unlikely. You might even feel prepared for what comes next. But the anxiety keeps you stuck in rumination anyway.
You predict bad outcomes with negative forecasting
Negative forecasting is similar to the anxiety of anticipation, but focuses even more on our fears. More than just overthinking about possible outcomes, with negative forecasting, we predict bad outcomes.
It’s almost like we’re doomed before we start. Because if it’s just going to go poorly anyway, why bother hoping for a good outcome? Why change at all?
It may feel impossible to move past negative forecasting, but you can practice techniques to overcome it.
You get stressed out by changes in routine
When your work schedule changes, your dog refuses to walk your usual route, or your Friday workout class gets canceled, you get STRESSED!
You prefer things to be predictable. So when something changes outside of your control, it creates a ripple effect on the rest of your day.
You have panic attacks or other physical reactions to change
This may seem like the most obvious sign of a fear of change. But we don’t always sense that change is the cause!
The fear of change is a broad concept. So when you get a stomachache, you might think it was that burger at lunch. A headache could be due to your period. Trouble sleeping might be your new pillow. Panic attacks could be “a lot going on at work.” But when you put them all together…
What if they’re actually all linked to your fear that changing careers could be a mistake?
12 steps to move through the fear of change
By now, you might recognize a fear of change in yourself. What can you do to address it?
It takes courage to recognize a challenge and work to overcome it! If you’re open to a journey of self-discovery, you can learn to face change, handle whatever life throws your way, and finally go after your biggest goals.
1. Reflect on your thoughts
When you think about this possible change, what thoughts go through your head? Listen to the words you use. If it’s difficult to discern, it might help to narrate out loud or write in a journal.
Seeing specific words and phrases can help you pinpoint exactly what you’re afraid of.
2. Identify your emotions
Once you can clearly see the thoughts that are running through your head, it’s easier to understand your fear of change more logically.
But that’s only half the picture. It’s also helpful to understand the feelings that come up for you around change.
If you’re inexperienced with identifying your feelings, this can be tricky. The good news is, cheating is allowed! Try the Feeling Wheel to hone in on exactly what you’re feeling.
3. Process and discover patterns through journaling
If the fear of change is ultimately anxiety over what we don’t understand, then a great way to overcome it is to get clear on what exactly we want to know more about.
If you haven’t already used a journal to reflect on your thoughts, identify your emotions, and discover patterns, now’s the perfect time. Journaling is a great way for your brain to make progress and move forward on whatever makes you feel stuck.
4. Determine your most important life goal
What specific change are you scared of? What current situation are you looking to escape?
If it’s really important to you, then it’s worth it to move through the stress and embrace change! So figure out the change that matters most to you, and name it now.
5. Get clear on why this goal matters to you
Now that you realize the change you want to make, it’s time to understand exactly why it’s so important. This creates clarity on what you hope you’ll achieve — and the reasons you may be willing to push through fear to achieve it.
Drawing a blank? It can be helpful to understand your values and what purpose means to you. Check out these posts for helpful prompts:
How to Know: What Is Your Passion?
Find Your Purpose and Passion with 5 Unexpected Questions
6. Research to gather information about your upcoming change
What change are you facing? Is failure truly inevitable, or just a remote possiblity? What are you most fearful of at this point?
Knowledge is a powerful tool against the unknown. So if you’re scared of change, spend some time researching information and gaining knowledge to prepare you for the upcoming shift. Our brains love to prepare, and a little knowledge can easily stop a thought spiral in its tracks.
7. Take one small step
You know what you want and why you want it. Now, what’s the first thing you want to do about it?
This step may feel scary or easy. There’s no wrong answer here! The important thing is to choose a single action instead of a broader goal. Think “Ask Jeremy to meet for coffee,” not “Land my ideal job.”
8. Take care of yourself
By this point, you’ve done a LOT of hard work! You’re diving into the unknown and beginning to take action. If you keep going, progress is inevitable.
But growth doesn’t happen overnight. You’ll still have stressful days, and your brain will still register fear. Remember to take care of yourself, rest, and let yourself live in the moment. Sometimes, that means NOT working on your goal for a while.
9. Develop a growth mindset by reframing your fears
As you start to move toward your goal, your fears might get a little louder. Here’s a helpful trick:
When a fearful thought comes up, ask yourself, “Is that true?”
When negative thoughts creep in, ask yourself, “Is that likely?”
And when you doubt that you can keep going, try shifting that doubt to curiosity. For example, “I can’t possibly start over in a new career” can become, “I was new at my current job once, so why can’t I do new things now?”
Talking back to your doubts and fears is a powerful way to notice them and move forward. It will feel forced and maybe a little silly at first. You might not believe yourself when you replace the negative thought with a positive one. Just keep practicing. Over time your brain will find evidence for the positive thoughts, and you’ll start to really believe them.
10. Create a support system
We can’t do everything alone. Your support system is a key component of success in overcoming the fear of change. The right support can lead to better outcomes on the road to achieving your long-term goals.
Support can be friends, family, a mentor, a therapist, a counselor, a coach, or some combination of all of these! Learn more about career coaching here.
The important thing is to practice seeking help and support when you need it. This teaches you that your wants and needs are important, which can help you feel more positive about your goals and prioritize yourself.
11. Celebrate your wins
If you’re not used to being proud of your accomplishments, this may feel uncomfortable at first. Luckily, it gets easier over time. It’s one area where “fake it ’til you make it” really applies, so just keep at it!
Finally made that phone call to an old coworker? Get a fancy latte! Added recent accomplishments to your resume? Take a walk in a new-to-you neighborhood.
The wins don’t have to be huge, and neither do the celebrations. The point is to practice showing yourself that scary actions lead to good outcomes, helping you build resilience against failure over time.
12. If you need or want to, seek professional help to overcome fear
For some, the fear of change can be all-consuming. You may not feel able to push through it. If avoiding change is interfering with daily life or compromising your mental health, it’s ok to seek support.
While you can reach out to friends and family, at this stage, you may be better served by a professional. First, learn the differences between a therapist, mentor, coach, and career counselor. Then, seek out the type of support you need most.
Get more information here:
Therapist, Mentor, or Coach: How to Decide What’s Right For You
Career Discovery Coaching vs. Career Counseling: The Clear Answer For You
Learning to embrace change will enrich your life
Embracing change can help you develop a more positive outlook on life. When you learn to stop expecting the worst, you’ll look at new opportunities in a different way.
There will always be uncertainty in life, but when you focus on one thing at a time — the best next manageable step to take — you can start to realize that you don’t need to have all the answers.
At the root, our fear of change is a need for control. Once you know that, you’ll start to notice how your desire for control and perfection shows up in your life. Over time, you’ll create a greater sense of trust and confidence in yourself. And that growth is truly the ultimate weapon against your fear of change!
As you learn to embrace change, you’ll develop more resilience. You’ll see new possibilities as opportunities for growth instead of chances to fail.
If that feels impossible, remember that you don’t have to see the whole journey right from the start. For now, all you have to do is take the best next step — and that will lead you through the unknown, straight toward your goals.
