Whether it’s finding a new job, leaving a toxic relationship, or even switching up your daily routine, the thought of change can feel overwhelming—or even impossible. Here’s a comforting truth: you’re not alone. Humans are wired to resist change. While this resistance may have protected our ancestors, in modern life it can keep us stuck in habits, routines, and situations that no longer serve us.
Our brains are built to keep us safe. At the center of this survival system is the amygdala, the part of the brain responsible for detecting threats. When faced with uncertainty or change, the amygdala can interpret it as a danger, triggering the fight-flight-freeze response—even if the change is positive. This reaction releases stress hormones like cortisol and adrenaline, leaving us feeling anxious, tense, or frozen. In other words, your brain prefers predictability, and stepping into the unknown—even for growth—can feel like a risk.
Humans naturally crave stability and familiarity. When we repeat behaviors or stick to routines, it reinforces a sense of safety and reduces mental effort. Stepping outside of this comfort zone requires energy and vulnerability, which can feel uncomfortable or even scary. That’s why we often choose to stay in situations that feel “safe”—even when they’re not fulfilling or healthy.
In addition to evolutionary barriers, many of us also face psychological barriers that can make change feel threatening.
Fear of change doesn’t just keep you in your comfort zone—it can also prevent personal growth, stop you from reaching your goals, and keep you stuck in unhealthy habits or toxic relationships. It may lead to missed opportunities for happiness and success, while increasing stress, anxiety, and frustration over time. While resistance is a normal response, it’s important to recognize when it’s holding you back so you can take steps to move forward.
Instead of viewing change as something to fear, try seeing it as an opportunity for learning and growth. Focus on the potential benefits of change—like greater fulfillment or improved mental health—rather than dwelling on what might go wrong.
Change doesn’t have to be drastic. Break it down into smaller steps so it feels less overwhelming. For example: If you’re thinking about changing careers, start by researching job options, updating your resume, or reaching out to a mentor. Celebrate each step to build momentum.
Uncertainty is uncomfortable, but it doesn’t mean something bad will happen. Practice mindfulness to stay present instead of catastrophizing. Remind yourself that fear doesn’t always mean danger—it often just means you’re stepping into new territory.
Talk to those in your support system—trusted friends, family, or a therapist—about the changes you’re considering. Having encouragement and accountability can make big changes feel more manageable and less isolating.
Break the process into actionable steps and focus on what’s within your control. When you take intentional, small actions, you reduce the feeling of helplessness that often comes with change.
Change takes time—and setbacks are normal. Instead of criticizing yourself, practice self-compassion. Focus on progress, not perfection.
Repeat affirmations like:
If fear of change feels overwhelming or keeps you stuck, therapy can help you identify underlying fears and patterns that drive resistance, giving you tools to reduce anxiety and reframe negative thoughts. Together, you and your therapist can create action plans for change that provide you with support and accountability. Therapists can also help you navigate transitions—whether it’s a breakup, career change, or moving forward after loss—so you don’t have to face it alone.
Fear and resistance to change are natural, but they don’t have to hold you back. By reframing your mindset, starting small, and practicing self-compassion, you can learn to approach change with curiosity and courage. If you’re ready to break free from fear and create meaningful changes in your life, Medens Health is here to help. Our therapists provide compassionate, evidence-based support to guide you through transitions and help you move forward with confidence.
Get started here, call or text (833) 624-5400, or fill out our contact form today!
Disclaimer:
The information provided in this blog is for educational and informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Reliance on any information this blog provides is solely at your own risk. Always seek the advice of your physician or a qualified mental health provider with any questions regarding your medical or mental health. If you don’t currently have a therapist, we can connect you with one who is qualified to give you safe, professional, and ethical advice regarding your mental health.
If you or someone you are responsible for is experiencing a medical emergency, is considering harming themselves or others, or is otherwise in imminent danger, you should call 9-1-1 and/or take them to the nearest emergency room.
%201.png)
