How to Overcome the Anxiety of Trying New Things
One of the most common struggles I hear from clients is: “I want to try something new, but I’m so anxious—I freeze.” Whether it's changing careers, traveling solo, starting a creative project, hobby, or just stepping out of the routine, the fear of the unknown can be paralyzing.
If that sounds familiar, you’re not alone—and you’re not broken. In fact, your brain is doing exactly what it was wired to do and that is to protect you from potential risk. The problem is, it doesn’t always know the difference between a real threat and something that’s just unfamiliar.
So how do we work with that anxiety instead of letting it stop us?
Here’s how I guide my clients—and how you can begin to guide yourself.
1. Name the Fear With Compassion
One of the first steps in working with anxiety is acknowledging it without judgment. What exactly are you afraid of? Is it failure? Embarrassment? Feeling out of control?
Naming your fear gives it shape. And when something has shape, it can be understood—and eventually softened.
Try this: Instead of saying “I’m just scared,” say “I’m afraid that I’ll fail, and that I’ll be judged for it.” Now you have something specific to work with.
2. Break the Task Into Small, Safe Steps
Anxiety loves to tell us we have to go “all in” or not at all. But growth doesn’t usually happen in giant leaps—it happens in small, doable steps.
If you're overwhelmed by the idea of taking a painting class, maybe your first step is simply walking into an art supply store. That’s progress. And progress builds confidence.
Ask yourself: “What’s the tiniest step I can take today that moves me toward this?”
3. Reframe Anxiety as a Signal, Not a Stop Sign
Anxiety often signals that something matters to you. It doesn’t mean “don’t do this”—it usually means “this feels unfamiliar, and I want to feel safe.”
Try shifting your internal dialogue from “What if I fail?” to “What might I learn?” or even “What if this goes better than I think?”
Gentle reminder: Your anxious thoughts aren’t facts. This is your brain telling a story to try and protect you.
4. Support Your Nervous System
When we’re anxious, our bodies can feel hijacked—tight chest, racing heart, mental fog. Before you take action, take a moment to ground yourself.
Here are a few tools I often teach:
Box breathing: Inhale for 4, hold for 4, exhale for 4, hold for 4.
5-4-3-2-1 grounding: Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 you taste.
Movement: A short walk, gentle stretching, or even shaking out your arms can help reset your body.
5. Visualize Success, Not Just Survival
Our brains often rehearse everything that could go wrong. But what if you also gave space to everything that could go right?
Try closing your eyes and visualizing yourself engaging in the new thing—feeling calm, capable, maybe even enjoying it. This kind of mental rehearsal can ease anxiety and build self-trust.
6. You Don’t Have to Do It Alone
Sometimes, the kindest thing you can do for yourself is reach out. Whether it’s a friend, a loved one, or a therapist, speaking your fears out loud often makes them less powerful.
You deserve support. You don’t have to carry the fear alone.
7. Let Discomfort Be a Sign of Growth, Not a Red Flag
Growth rarely feels comfortable. But discomfort doesn’t mean you’re doing it wrong—it often means you’re on the verge of something meaningful.
Every confident person you know has walked through discomfort. And every new beginning has started with a shaky first step. You can be scared and brave at the same time.
Final Thoughts
Trying something new is an act of courage, not recklessness. Your fear doesn’t need to disappear for you to move forward—it just needs a seat in the back, not in the driver’s seat.
You are allowed to go slowly. You are allowed to be nervous. Most importantly, you are absolutely capable of doing hard things. All you have to do is take the first step. Then the next.
