There are many reasons people fear getting sober. They fear the pain of withdrawal, they fear they’ll be lonely in treatment, they fear being vulnerable during therapy, and so on. Another common fear is the fear of change. It may seem like if your life is falling apart because of drugs and alcohol, you would welcome change. And you may really want to change but you can still be afraid of it. What if you fall back into old habits? What if being sober means you’ll no longer have a way to cope with painful emotions? What if people expect too much from you when you’re sober?
There are many possible reasons you might fear change. There may also be no particular reason at all. The unknown is scary. Many people prefer a bad but familiar situation to an unknown situation. The subconscious reasoning is, “My situation is bad, but at least I’m alive and I know what to expect. Who knows what will happen if I change something?” Fear of change can create a lot of friction when you need to be making substantial changes pretty quickly. If fear of change is holding you back, the following strategies might help.
Acknowledge What You’re Feeling
Often, fear of change shows up as resistance. It might be that you’re procrastinating on some important action, such as seeing a therapist or researching treatment options. Or maybe you get angry with a loved one when they raise certain topics. You might not recognize that you’re actually experiencing fear of change. When you experience these moments of procrastination, indecision, or friction, ask yourself if fear of change might be the cause. If so, accept that what you’re feeling is normal.
Identify Your Assumptions
Typically, it’s our thoughts about a situation that upset us, not the situations itself. Fear of change is no different. When you fear change, there is typically some unidentified assumption behind it. For example, you might imagine that if you get sober, you will turn into a kind of person you don’t like. You might even have a specific image in mind, like Ned Flanders, or something.
However, that is a cognitive distortion, most likely all-or-nothing thinking. Or you may have some vague belief like “It would be awful if I couldn’t drink with my friends.” Even when things we worry about actually happen, they’re almost never as bad as we expect them to be and we can typically cope. Identifying the distorted thinking behind your fear makes it easier to manage your fear.
Let Go of Perfectionism
Some people’s fear of change is rooted in their perfectionism. They want to do everything just right or not at all but whenever you try something new, you won’t do it very well at first. Fear of change is just one of the many ways perfectionism can make you miserable. If you’re afraid of doing something badly or looking foolish, you’ll never try new things and you’ll never grow. Accept that there will be a learning curve but that if you keep working on it, you will inevitably get better.
Approach Change with Curiosity
For most people, fear of change is rooted in their natural fear of the unknown. As noted above, we often prefer the certainty of a bad situation to the unknown. The unknown always causes anxiety because you don’t know what challenges you might face. One way to deal with this anxiety is to treat it like excitement, which, physiologically, is nearly identical. Instead of fearing the unknown, be curious about what will happen, and be excited to find out. Treat change like an experiment that might allow you to unlock new knowledge and skills.
Separate Behavior from Identity
To some extent, nearly all of us need a sense of identity. This is often complex, woven from our personal histories, our friends and family, our likes and dislikes, our skills, our interests, where we’re from, our political affiliation, what sports teams we support, and on and on. For many people, drugs and alcohol are woven into their identity. They affect how they relate to friends and themselves.
They are just as much a part of their identity as they are part of their daily routine. As a result, changing that behavior can threaten your sense of self. However, it’s important to realize that your behavior is not your identity. At best, it’s a small part. One way to minimize the sense of threat of change to your identity is to write about your core values. Research shows this makes you less defensive and more open to positive change.
Focus on Process
When people think about making a life change, they typically have a mental model of either transforming into someone else or arriving at a destination. You’re sort of letting go of what you are in order to become something else. That feels threatening for the reasons discussed above. A more accurate way to think about it is acquiring a skill. For example, when did you change from a non-reader to a reader?
The question doesn’t really make sense because you gradually learned to read better through years of daily practice. You can think of other changes in the same way. You’re not changing from a person with a substance use disorder into a sober person; you’re practicing the skills involved in staying sober for as long as you want to.
Remember that No Change is Permanent
Part of the fear of change has to do with your implicit assumption that you can’t go back or that you’re stuck with whatever change you make. In reality, change is inevitable. Sometimes changes are reversible and sometimes they change into something else. Either way, you’re almost never stuck with any change you make. In fact, sustaining a new behavior takes quite a bit of work at first and for most people seeking help for a substance use disorder, the real challenge is making positive changes last. The good news is that whatever you fear about change will be transient at best.
Change is always hard because we like the familiar and predictable. Even when it’s bad, we know what to expect and how to deal with it. However, when we fear and resist change, we also cut ourselves off from many great possibilities. You can overcome your fear of change by acknowledging it, examining your assumptions about change, and replacing your faulty assumptions with more objective thinking. This isn’t easy and may require help from a therapist, as well as a lot of practice, but it will be worth it in the end.
At Enlightened Solutions, we know that overcoming a substance use disorder will probably be the hardest change you ever have to make. We use many evidence-based methods to address the challenges of recovery on many fronts, including the latest therapeutic methods, family involvement, spiritual development, and transitional support. To learn more, call us at 833-801-5483.