Fear of Change and How to Overcome it

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Thank you so much for taking time to check out this blog! I’m excited to dig into something we all deal with the fear of change and, more importantly, how we can overcome it. But before we jump into tackling the fear of change, let’s pause for a moment and explore why change can feel so overwhelming and discouraging in the first place.

Facing Fear: Why Do We Fear Change?

Whether the change is about weight loss, career shifts, or even breaking bad habits, they can be overwhelming. But have you ever wondered why facing any change is so challenging?
Scientifically speaking, there is an answer. The amygdala in our brain likes everything to be the same so we don’t have to think so much. Yes, that’s right. Our brain wants to conserve its energy. This is why we develop habits and routines:

• Habits the way we drive someplace
• Habits with our eating
• Habits with our bedtime or waking routine

Once our habits and routines are established, it takes even more energy to change them. The beauty of this (for our brain) is that we are free to think about important information, while everything else is memorized.
That’s why I want to shed some light on this topic because the fears translate to “what-ifs” and the what-ifs are negative. They’re negative, because most people won’t try to change, so the brain remains happy. The what-ifs can affect any area of your life, not just weight loss but for anything else that you're struggling with. Does this sound familiar: “What if I fail? What if things don’t work out?” .

The Difficulty is Real

Let’s be real, adopting change is hard. Think about it, whether you’re trying to lose weight, change careers, or break a habit, the thought of change often sends us into a spiral of fear and self-doubt. The thought of putting in all that effort only to fail is discouraging. It’s no wonder we hesitate when faced with change, even when we know it’s necessary.
No one likes to fail, and in fact sometimes it's easier to do nothing at all rather than risk trying something new. But here’s the truth, avoiding change doesn’t prevent you from failure, it just keeps you stuck where you are. The most success has come from those who have failed their way to success.
So,we should remember that old yet remarkable saying: “No pain, no gain?”

Digging Deep: Identifying the Root of Your Fear

Now that you know your brain is wired to stay the same, and creates fear when you want to change, how do we get past the fear? For beginners, to overcome this fear, you need to understand where it’s coming from. It’s often more comfortable to stick with what we know, even if it’s not ideal. For example, some people fear public speaking more than death. Look at all of the people who stay in abusive relationships. Our current situation, even if it’s not great, is familiar. The prospect of change, on the other hand, feels risky because we don’t know what might happen.

What if it doesn’t work out? What if things get worse?

Consider how this fear plays out in various areas of life—whether it’s your job, relationships, or daily habits. This fear of change keeps us stuck in our comfort zones, even when we know that change could be beneficial.
The first step to overcoming this fear is to accept that it’s a natural part of the process. Everyone feels anxious about change, but the key is to not let it paralyze you. Instead, use that fear as a motivator to take action.

Reframing Your Mindset: How to Turn Fear into a Pathway for Growth?

• Do I really believe this? Why?
• What have I done well in the past?
• What challenges might occur, and what can my plan be to avoid the challenge?

But the most important questions to ask, is:
• Why do I want this so badly?
• How will my life be when I make this change?
• How will I feel as I make progress?

Breaking Free: Overcoming Guilt and Resistance Cycle



Guilt can often fuel our fear of change. We might feel guilty about past choices and try to numb those feelings with unhealthy habits like overeating, which creates a brutal cycle of guilt and poor decisions. To break free, you need to confront and accept these emotions.
Ask yourself: “What am I feeling guilty about? Why do I keep engaging in habits that I know aren’t good for me?”

By addressing these feelings, you can start to identify from the patterns that hold you back and imagine something better!
Resistance is another major barrier. We resist change because it’s uncomfortable. For instance, I sometimes find myself hesitating to tackle tasks because I want them to be perfect or because I’m afraid of the outcome. It’s like having a little voice in my head that says, “Are you sure you’re ready?” and another that urges, “Go for it because nobody else is doing it.“
Hence, getting rid of this resistance is crucial for making real progress. So, let’s be honest and identify what exactly we are afraid of? Why does fear have such a tight grip on us?
If the thought of giving up your favorite foods is holding you back, remember, you’re making changes for most of the time, not all of the time. Your favorite foods can still be enjoyed (so long as they’re not triggers that create a chain reaction). You don’t have to change everything overnight. Instead, focus on taking small, manageable steps. Gradually introduce a balance of fats, proteins, and carbohydrates into your meals. These small adjustments can make a significant difference without overwhelming you. Small changes over time are sustainable.

Find Your “Why”: Build a Supportive Network Around You

Reflect on your reasons for wanting to change. Your motivation should come from a place of personal desire, not just because someone else thinks you should. Whether your goal is to feel healthier, boost your energy, or reduce the risk of future illnesses, make sure your reasons are meaningful to you.
Having a strong support system can make a huge difference. Surround yourself with people who believe in your ability to make a change. Share your worries and fears with them—just talking about these concerns can help make them seem less frightening. Support from friends and family can provide the encouragement you need to keep moving forward.
Think about the potential consequences of not making the change. Staying where you are might lead to serious health risks, like diabetes, autoimmune diseases, or even conditions such as Alzheimer’s or Parkinson’s, which are linked to poor gut health and insulin resistance. The stakes are high, so consider what you stand to lose by not taking action.

Focus on the Positive Outcomes: What Could Change Bring to Your Life?



Instead of fixating on what you might lose, focus on what you stand to gain from making a change. If you’re worried about being overweight, try to look past the fear of health issues like diabetes. Instead, picture yourself living a healthier life filled with energy and confidence. Imagine walking into a store and effortlessly choosing clothes you love, not just what fits.
Change is entirely possible, and it starts with small, manageable steps. Whether it’s improving your diet, getting more exercise, or addressing emotional hurdles, progress is made one day, meal, and decision at a time. Shift your focus to the rewards of change rather than the risks. This positive perspective will keep you motivated and help you push through the fear. Remember, the effort you invest today shapes a better tomorrow.

Redefining Failure: Understanding What Failure Really Means

If fear of failure is stopping you, it’s time to rethink what failure really means. Failure isn’t a dead end—it’s a step in the learning process. Even the most successful people have faced numerous failures before achieving their goals. Each failure teaches us something valuable about what works and what doesn’t.
If you slip along the way, don’t be hard on yourself. Use it as an opportunity to learn and keep moving forward. Remember, change is a journey with bumps along the road. The most important thing is to keep going, even when the going gets tough.

Designing Your Roadmap to Success: Accept Change with Confidence



Change brings countless possibilities, and it’s worth considering the difference between what could be and what might be if you don’t take the leap. Imagine the benefits: a life free from illnesses and full of vitality. While challenges are inevitable, having a plan to handle setbacks is crucial. No one is perfect, but being prepared to get back on track will keep you moving forward in the long run.
Remember, I’m here to support you every step of the way. So let's take this journey together and experience the transformative power!




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Shoshanna Richek, CFNC
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If you have any questions or want encouragement in your weight loss journey, please contact me. I love being the spark that helps women feel better and in a healthy rhythm that works.