HOW TO OVERCOME FEAR OF CHANGE THIS FALL & DURING THE HOLIDAYS
As the air outside turns crisp and the days grow shorter, fall, winter and the new year often bring a wave of transitions, change, new opportunities and sometimes grief, even when the change is positive. Children return to school, work schedules shift, and the rhythm of life changes pace, creating that sense of needing more balance and adjustment. For some, these seasonal shifts stir excitement—a sense of renewal or newness and hope. But for others, especially those who are grieving the loss of a loved one, or a marriage, facing a new season can bring up unease, sadness, or even fear and uncertainty about the future and how to cope with the change. Whether you’re adjusting to an empty nest, starting a new job, coping with the loss of a loved one, a divorce, a major life transition, or simply feeling the weight of another year coming to an end, change can feel deeply unsettling.
It’s okay if you find yourself dreading the holidays due to the fast pace and expectations surrounding shopping, decorating or hosting events with family you may feel unsettled with, or simply noticing old memories surface—especially if the season reminds you of loss or past trauma. Change is natural, but that doesn’t mean it always welcomed or feels comfortable.
Why Change Feels So Hard
Our brains are wired to prefer familiarity. Following a routine and the sense of predictability help us feel safe, while uncertainty, change or transitions trigger the brain’s natural stress response. When life transitions—big or small—disrupt that sense of stability or predictability, our minds often react with anxiety, stress or resistance.
During the fall season, these feelings can intensify. The shift in daylight, the change of time, changes in social rhythms, and upcoming holidays can all stir emotions and memories. For grieving parents, adults facing a major life shift, or anyone managing life transitions, this can create a feeling of being “off-balance” or “thrown off”. It’s not weakness—it’s simply how our nervous system works to try to protect us from the unknown, and prepare us for a response to the unknown.
Recognizing Signs of Fear of Change
Fear of change can show up in subtle ways and other more obvious ways.
You might notice yourself:
Avoiding new opportunities or delaying decision-making (procrastinating)
Feeling unusually irritable or restless that is hard to shake off
Overthinking every “what if” scenario without considering more rational options
Procrastinating on tasks that feel overwhelming, and not asking for help
Struggling to focus or feeling stuck between wanting change and resisting it
If any of the above sounds familiar, know that you’re not alone during this season. These reactions are not character flaws—they are signs that your mind and body are responding to change or transitions with uncertainty. With the right support, you can learn to move through this season with more gentleness toward yourself, more calm in decisions making or boundaries, and more confidence in how to navigate it all.
Practical Strategies to Cope with Change
Here are a few ways to gently support yourself through change this fall:
Name What’s Changing
Sometimes, the simple act of naming what feels different or uncomfortable helps you regain perspective. Acknowledge what’s shifting—and what remains steady.Ground Yourself in Routine
Keep a few familiar rituals, like morning walks, exercise, journaling, yoga stretching, dates with friends, or quiet reflection time. Small anchors help your mind feel safe amidst change and make transitions more digestible.Lean on Support Systems
Reach out to trusted friends, family, or a therapist about what you are going through internally. Speaking your fears aloud, and asking for support can help them feel less out of control and less overwhelmed.Honor Your Emotions
If you’re grieving loss, allow space for remembrance and honoring the memory of a loved one, or what was once “right”. Light a candle, write a letter, or honor your loved one’s memory in a way that brings comfort and peace.Consider a Therapy Intensive
Therapy offers a supportive environment to explore what grief or transition brings up for you. For those seeking deeper, more accelerated relief, therapy intensives can provide powerful, focused healing in a condensed time frame that works with a busy schedule, especially during the holidays or new year—helping you work through transitions and underlying fears more efficiently than weekly one-hour sessions over an extended period of time.
Embracing Change as Growth
Change, while uncomfortable, is often where growth and healing begins. This fall, and in the new year, you don’t have to face transitions or grief alone. Whether you are processing grief, adjusting to a new chapter in life, or simply feeling overwhelmed by the pace of life, the new year or change overall, help is available.
If you’re ready to explore how therapy can help you cope with transitions, ease your fear of change, and find proper adjustment or peace during seasonal shifts, I invite you to schedule a consultation. You can fill out the contact form or click the “Book a Consultation” button to take that next, gentle step toward healing.
