Is fear of change holding you back?

We all know that feeling — something in our lives is about to change, and our stomach drops. Maybe it’s a new job, a shift in your routine, or a major life change. The fear of what’s coming can make even the most well-planned changes feel overwhelming. You might feel stuck, unsure if you can handle it, or simply not ready to take the next step.

It’s okay to feel fear. In fact, it's a natural part of being human. But when fear starts to control you, it can become an issue and we can become very deeply overwhelmed, creating more anxiety in our bodies, which continues keeping us stuck and stops us from making changes that would be good for us. While fear is uncomfortable, we can still move through it, embrace change, and even build confidence along the way. 

What is fear of change?

Fear of change is completely normal, and it’s not something you should feel ashamed of. It’s your brain trying to protect you from the unknown. Change brings uncertainty, and uncertainty feels risky — our minds are wired to prefer safety and predictability. So, when something shifts in our lives, fear can make us feel like we’re walking into danger, even if the change is ultimately good.

The fear you feel is likely linked to the fight-or-flight response. It’s that familiar, anxious feeling you get when you face the unknown. Your brain is telling you, “This is different, this could be risky!” But in most cases, that fear is not actually about physical danger. It’s about the discomfort of change, of not knowing what’s coming next.

Why do some people feel fear more intensely?

Not everyone feels fear the same way. For some, fear is a minor hurdle, while for others, it’s overwhelming. Why is that? Well, it can be due to several factors.

One major reason is how our brains are wired. Some people have a more sensitive fight-or-flight response, meaning they can feel fear more intensely. That’s just the way their nervous system is set up. For these individuals, even small changes can feel like big, scary obstacles.

Past experiences also play a big part. If you’ve experienced trauma or chronic stress, your brain may be more reactive to change, even when it’s not necessarily harmful. It’s like your body is on high alert all the time, and the idea of anything new can trigger that anxious response.

Sometimes, the fear doesn’t just come from what’s ahead, but from uncertainty — the unknown. And that’s something almost everyone struggles with. Our brains don’t like not knowing what’s next, and that discomfort can make it harder to move forward.

The struggle with uncertainty

Here’s the truth: uncertainty is hard. It's one of the biggest challenges when it comes to embracing change. The idea of not knowing what will happen next can be terrifying. Will things work out? Will we be okay? Those questions can feel like a weight on our shoulders.

For many, uncertainty feels like a huge risk. It’s like standing on the edge of a cliff, unsure whether jumping will land you safely or leave you with a fall. That fear of the unknown can make it hard to take any step forward, even if it’s a positive change. We all crave certainty, but sometimes, it’s impossible to have all the answers ahead of time.

The role of confidence and self-belief

Confidence doesn’t mean you’re never afraid — it means you’re willing to take action even when fear is present. It’s about trusting yourself to handle what comes your way, even when things feel uncertain. Confidence isn’t something you're born with. It’s something you build through practice, patience, and small steps forward.

When you trust that you can cope with whatever happens, the fear starts to lose its grip on you. It’s not about waiting until you feel 100% ready — because let’s be honest, that moment may never come. Instead, confidence grows as you act, even with the fear. The more you step through fear, the more you’ll find that you can handle it, and it becomes easier to keep going.

Evidence-based therapies that can help

If fear is getting in the way of embracing change, evidence-based therapies such as cognitive behavioural therapy (CBT) combined with hypnosis can be incredibly effective tools to help you manage anxiety, shift your thinking, and ultimately break free from fear.

Cognitive behavioural therapy (CBT) helps you identify and challenge the unhelpful thoughts and beliefs that fuel your fear. By reframing negative thoughts, you can change the way you perceive change and reduce the grip fear has on you.

Hypnosis is a powerful tool that works at a deeper level to help you relax and reframe your responses to fear. By calming your nervous system and accessing the subconscious, hypnosis allows you to release old patterns of thinking that may keep you stuck in fear.

When combined, CBT and hypnosis offer a unique, holistic approach to managing fear, allowing you to move past limiting thoughts and take confident steps toward change.

Tips to overcome fear of change

If fear is holding you back, there are a few simple, practical steps you can take to help you move through it. Here’s what might help:

Reframe your thoughts

How you talk to yourself plays a big role in how you feel. If you constantly tell yourself, “I can’t do this,” fear will grow. If you say, “This is scary, but I can handle it,” it changes your perspective. Reframing your thoughts can make a big difference in how you approach change.

When those negative, fear-based thoughts pop up, pause. Ask yourself, “Is this thought based on facts, or is it just fear talking?” Shift it to something more empowering, like, “I don’t have to know everything right now, I can figure it out as I go.”

Start small – focus on what’s achievable in the now

The idea of change can feel huge and daunting. But change doesn’t have to happen all at once. Break things down into small steps. Every little action counts and helps you build momentum. 

If you're overwhelmed by a big change, try to focus on one small task at a time. Celebrate each step, no matter how small, and use those wins to build confidence.

Acknowledge the fear

Fear is a normal response. It doesn’t mean you’re weak, or that you’re doing something wrong. Fear is just your brain’s way of trying to protect you.

Acknowledging the fear, rather than resisting it, can actually make it easier to move through it. Instead of saying, “I shouldn’t be afraid,” try saying, “I’m scared, but that’s okay. I can still do this.”

Visualise success

Visualisation can be a powerful tool in managing fear. Picture yourself successfully navigating a change, even if things don’t go perfectly. See yourself handling challenges with calm and confidence. The more you visualise success, the more your mind starts to believe it’s possible.

Take action anyway

Feeling afraid and doing it anyway is a powerful combination. Fear doesn’t disappear just because we want it to, but action helps us build confidence. The more you act despite fear, the more your brain learns that you can handle what comes your way.

When to reach out for help

Sometimes, fear can feel too big to handle on your own. If you’re struggling with the fear of change and it’s keeping you stuck, reaching out to a therapist can be incredibly helpful.

A therapist can provide a safe space to talk through your feelings, explore what’s behind your fear, and teach you strategies to manage it.

Cognitive behavioural hypnotherapy (CBH) can help you reframe your thoughts, address the underlying causes of fear, and build practical tools to manage anxiety. If fear is really holding you back, don’t hesitate to ask for help. Sometimes, all it takes is a bit of support to start moving forward.

Final thoughts: Embrace change with confidence

Fear of change is something we all deal with, but it doesn’t have to stop us. By taking small steps, reframing our thoughts, and acknowledging our fear without letting it control us, we can embrace change and build confidence along the way. It’s okay to feel uncertain — it’s part of the process. But you have the strength to navigate through it.

Change might be uncomfortable, but it also opens up opportunities for growth and new experiences. And you’re capable of handling whatever comes your way.