How to Overcome Fear of Change This Fall
There’s something about fall that naturally stirs things up.
The air cools, routines shift, and life seems to whisper: It’s time for something new.
But if change makes you feel uneasy, even when it’s good change, you’re not alone. For many ambitious, high-achieving women, transitions can feel disorienting. Whether it’s a new job, a relationship shift, or simply feeling the urge to grow beyond where you are now, change tends to bring up a mix of excitement and anxiety.
The truth is: even when you want what’s next, your nervous system might not be on board yet.
Why Change Feels So Hard
Our brains love familiarity. It’s efficient, predictable, and most importantly safe. Change, on the other hand, demands energy and trust. It asks you to step into something you can’t fully control, which can trigger the same stress response as danger. Our bodies automatically tell us that new/unknown = scary.
And during seasonal transitions like fall, that tension can intensify. Days get shorter, energy levels dip, and your body naturally craves stability, right as life is nudging you toward growth.
This doesn’t mean you’re “bad with change.” It just means your mind and body are trying to keep you safe in the only way they know how: by clinging to what’s familiar.
Recognizing the Signs of Fear of Change
Fear of change doesn’t always look like panic or avoidance. Sometimes, it’s subtle. It might show up as:
Procrastinating on decisions you already know you want to make.
Feeling irritable or restless without knowing why.
Overthinking every possible outcome before taking action.
Numbing out with busyness, work, or distractions.
Staying in a situation that feels “fine,” even when it’s not fulfilling.
Practical Strategies to Cope
Here’s the good news: change doesn’t have to feel like chaos. With the right tools, it can actually feel grounding and even empowering.
Try starting with these:
Name what’s changing. Putting words to the transition helps your brain feel less threatened by it. Mentally rehearsing the change takes some of the newness out of it.
Create small anchors in your routine. Keep one or two steady routines (like your morning walk or journaling time) to remind your system that not everything is shifting at once.
Practice self-compassion. Growth is rarely graceful. The goal isn’t to be fearless, but instead to stay kind to yourself as you move through the fear.
Talk it out. Therapy can help you slow down, expand your nervous system’s capacity, and find clarity in the uncertainty. Together, we can explore the beliefs or patterns keeping you stuck and help you build confidence in your ability to handle what’s next.
Seeing Change as an Invitation
Change is rarely comfortable, but it’s almost always meaningful. It’s a sign that you’re evolving and that you’re willing to bet on yourself, even when it’s scary.
If this fall has you feeling like something’s shifting (or needs to), that’s your cue to listen. The discomfort isn’t a warning , but instead an invitation.
Ready to Feel More Grounded in Change?
You don’t have to navigate this alone. Therapy can help you move through transitions with clarity, confidence, and ease.
If you’re in Virginia, Florida , Missouri, or Mississippi and ready to feel more anchored within yourself, even as life around you shifts, we can help.
👉Contact us today to explore how therapy can help you embrace change instead of fearing it.
Margaux Flood, LCSW, is a licensed therapist with over a decade of experience supporting clients in Virginia and Florida. She specializes in couples therapy, women’s mental health, anxiety, and self-esteem, using evidence-based approaches like Trauma-Focused Cognitive Behavioral Therapy (TF-CBT), mindfulness-based techniques, and attachment-focused interventions to help clients strengthen connection, build confidence, and feel more grounded in themselves and their relationships. , Margaux Flood, LCSW is committed to providing compassionate, expert virtual care for clients across Virginia and Florida. Her team also provides individual psychotherapy services across the states of Mississippi and Missouri.