Updated: 02/17/2023

Change is an inevitable part of life, but the fear of changing circumstances can overwhelm some of us. We all have common fears and moments when we feel uncertain or scared to take a risk. Maybe you need to decide about changing jobs, or you’re considering a significant move, or you’re getting married or deciding if you should start a family.For people with metathesiophobia — the clinical term for fear of change — these feelings are more intense and pervasive than what most people experience. Some would even have panic attacks at the sign of change coming.Keep reading if you’re struggling to overcome your anxiety and negative thoughts about making any change in life or going out of your comfort zone. You may be dealing with a deep-rooted fear about whatcouldhappen — but there’s good news. You can overcome a fear of change phobia, and we can help you learn how.

Change is an inevitable part of life, but the fear of changing circumstances can overwhelm some of us. We all have common fears and moments when we feel uncertain or scared to take a risk. Maybe you need to decide about changing jobs, or you’re considering a significant move, or you’re getting married or deciding if you should start a family.

For people with metathesiophobia — the clinical term for fear of change — these feelings are more intense and pervasive than what most people experience. Some would even have panic attacks at the sign of change coming.

Keep reading if you’re struggling to overcome your anxiety and negative thoughts about making any change in life or going out of your comfort zone. You may be dealing with a deep-rooted fear about whatcouldhappen — but there’s good news. You can overcome a fear of change phobia, and we can help you learn how.

What is Fear of Change (Metathesiophobia)?

Examples of fear of change

Some common examples of metathesiophobia include fear of:

Other forms could include fear associated with physical health changes like undergoing surgery or experiencing a chronic illness, mental health issues such as differenttypes of depression, or even something seemingly insignificant, like trying out a new hairstyle.

Is fear of change normal?

It’s normal for people to experience discomfort when facing big life changes. Fear is part of an instinct for self-preservation. In fact,researchshows that routines in our life can be comforting.

However, if your fears become overwhelming and start affecting your daily life, it might be time to seek help from a professional so you can learnhow to overcome a debilitating phobia. A good therapist can provide you with the necessary support you need to overcome your fears and take on changes willingly and confidently.

“Fear of change is a natural process that all human beings experience in their lifetime, especially if they need to move to a new city, start a new job, begin classes in a new school, or start new relationships.”

What Causes Fear of Change?

Fear of change can cause significant distress and interfere with daily life. The exact cause behind metathesiophobia is unknown, but several factors may contribute to its development.

Anxiety

The most common cause of fear of change is anxiety. People suffering from anxiety often struggle with uncertainty and unpredictability, both inherent parts of any major life transition or adjustment. This can lead to feelings of dread when faced with changes such as starting a new job, moving to a different city, or getting married.

Trauma

When we experience trauma, we can become afraid of the future. Fear of another traumatic experience, fear of the same thing happening again, or simply fear of the unknown can all contribute to us being understandably fearful of change, which is why it’s crucial to knowhow to deal with traumaeffectively.

Low self esteem

Lacking the self-confidence to make decisions (and feel good about them) is common in people who fear change. Low self-esteem can make you afraid of trusting yourself, making you unsure if you’re making the right decisions about your future.

Perfectionism

Perfectionists find it challenging to want to “rock the boat,” when actually,imperfection is perfection. When you have an intense need for things to be perfect all the time, you might find it challenging to want to make changes in your life. That old saying,if it ain’t broke, don’t fix it,can definitely apply to people who fear change.

Feeling unprepared

When we feel unprepared, we can find we’re more anxious about making any change — big or small — in our life.

Signs That You Have a Fear of ChangeHaving a fear of change can cause significant distress in your life — here are some signs that you may be struggling:It’s hard to make decisions: When faced with decisions, do you feel overwhelmed or paralyzed? Do you often procrastinate making decisions because of the uncertainty involved? Fear of change can make decision-making difficult as it’s hard to predict what will happen if you choose one path over another.You have anxiety in new situations: Do new situations fill you with dread? Even something as simple as going to a party or meeting someone new can fill you with worry if you’re afraid of how things might turn out.You feel “stuck”: Fear of change can keep you stuck in unhealthy patterns and relationships, unable to move forward. You might become too scared to take risks even though they could lead to positive outcomes.You worry about the future: If you struggle with a fear of change, you might tend to worry excessively about potential negative consequences instead of focusing on possibilities for growth and success.You vehemently resist change: When you’re fearful, you may resist change because you’re afraid of lacking control over situations. This can lead to further feelings of insecurity and powerlessness.

Signs That You Have a Fear of Change

Having a fear of change can cause significant distress in your life — here are some signs that you may be struggling:

The Effects of Fearing Change

How to Overcome Fear of Change

Overcoming fear of change phobia requires understanding and accepting that it’s a natural part of life. Taking small steps can help you build confidence. The following tips can help.

Talk about it

Instead of havingrepressed emotions, talking about your fear with a trusted friend or family member can help you gain perspective and clarity on the situation. Discussing your feelings with someone who knows you well can provide a healthy sounding board. If talking isn’t enough, consider seeking professional help from a therapist or counselor who specializes in helping people overcome a fear of change.

Accept that things will change sometimes

Start small

Stay focused on what you can control

When dealing with uncertainty, focus on what you can control instead of worrying about things outside your power. Instead of stressing over potential outcomes beyond your reach, focus your energy on actions within reach, like researching options, planning, and preparing mentally, emotionally, and physically. This way, when decisions need to be made, there’s less chance of you having a panic reaction.

Practice self care

Self care practices andstress management techniqueslike meditation, yoga,journaling for mental health, spending quality time with friends and family, engaging in hobbies, going outdoors, or even just simply taking deep breaths throughout the day are all beneficial ways to keep stress levels low. This might allow you the space you need to process emotions associated with sudden unexpected changes in life.

Seek help

To manage the symptoms related to your fear of change, it’s important to recognize triggers. Seeking professional help from a certified therapist can be an effective way to start the process. Therapy can help you overcome your fears and create healthy coping mechanisms.

“There are different types of therapies that can be beneficial in helping to overcome change. Individual, family, and group psychotherapy could provide a safe space to discuss fears and explore ways to reduce them. Support groups can help people realize they’re not alone, and this helps reduce feelings of isolation that can cause depression. Groups can be empowering as members are in a position of both receiving and giving help to others in similar situations.”

Work Through Your Fears with TalkspaceAre you struggling with fear of change? It’s a common issue, and it can be difficult to overcome. Fortunately, there are ways to work through your fears and make positive changes in your life. Talkspace is anonline therapyplatform that provides access to licensed therapists who can help you overcome a fear of changing.Talkspace understands the difficulty of dealing with fears about change. We strive to create an environment where you can share your fears openly. Find a convenient way to connect directly to licensed, experienced therapists when, where, and how it’s convenient for you.

Work Through Your Fears with Talkspace

Are you struggling with fear of change? It’s a common issue, and it can be difficult to overcome. Fortunately, there are ways to work through your fears and make positive changes in your life. Talkspace is anonline therapyplatform that provides access to licensed therapists who can help you overcome a fear of changing.

Talkspace understands the difficulty of dealing with fears about change. We strive to create an environment where you can share your fears openly. Find a convenient way to connect directly to licensed, experienced therapists when, where, and how it’s convenient for you.

Sources:

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