Experts believe that fear is a biologically basic emotion all humans have and experience.1 It is normal to occasionally worry, have negative thoughts, or experience a sense of fear or dread about future events, obligations, or situations. However, persistent or chronic fear of the unknown (also known as xenophobia) can become problematic and begin impacting your emotional, social, and physical life as seriously as any phobia might.
Why Do We Fear the Unknown?
Research indicates that humans have different levels of intolerance uncertainty, a naturally developed characteristic.2 Individuals with high levels of intolerance uncertainty might find unknown or uncertain situations almost unbearable or have an inability to cope, impacting their ability to function. Sometimes, a fear of the unknown can be closely related to a fear of change.
Lack of predictability and control can be contributing factors to fear. If little information is available to predict an outcome or make a decision, this can increase feelings anxiety and uncertainty. Levels of fear can also be situational and based on affective personality traits like neuroticism and temperament, past experiences and trauma, and ability to adapt and cope.3
Fear of the unknown can also have different intensities:
- Low levels of fear: Dislike or bother
- Moderate levels of fear: General fearfulness or intolerance
- High levels of fear: Terror or dread
Signs That Fear of the Unknown Is Holding You Back
If your fear is exacerbated, you might experience symptoms like increased heart rate or adrenaline, both of which can hold you back from living life to the fullest; however, the signs and symptoms don’t stop there.4
Here are several signs that the fear of the unknown is holding you back:5
- Increased heart rate
- Increase adrenaline leading to a fight, flight, or freeze response
- Irritability
- Need to control your environment
- Avoiding new situations
- Avoiding school/work/social obligations
- Isolating behaviors
- Eroding self-esteem
- Highly critical of self
- Need for constant reassurance from others
- Inflexible behaviors or thoughts
- Ruminating thoughts
Who Is at Greater Risk for Experiencing the Fear of the Unknown?
Experiencing fear of the unknown is common; however, research reports that fear of the unknown has a foundational role in several mental health diagnoses.
Mental health diagnoses that put you at greater risk of experiencing fear of the unknown include:3
- Anxiety disorders (generalized, social, health related, separation etc.)
- Obsessive compulsive disorder (OCD)
- Panic disorder
- Eating disorders
- Depression
- Substance use disorders
- Post-traumatic stress disorder (PTSD)
Fear of the unknown can be experienced by children and adolescents, too. One of the most prevalent diagnoses among children and adolescents is an anxiety disorder. Research shows that untreated anxiety in adolescence also increases the risk factor for mental health problems later in life.5
For many people, COVID-19 has created or exacerbated a fear of the unknown. In general, the pandemic has created a lack of predictability and control — two factors that, when lost, can worsen fear of the unknown.6
10 Ways to Overcome the Fear of the Unknown
Fear of the unknown can be managed and alleviated through individual work, seeking the support of trusted individuals, seeking support of a therapist, or some combination of these methods. Recognizing, accepting, and working toward challenging fear of the unknown takes time, consistency, and adjusting strategies to find what works best. Timelines and progress will look different for each individual, so be sure to focus and celebrate your success.
Here are ten ways to overcome the fear of the unknown:
- Avoid avoidance: The longer you avoid a situation the harder it can become to engage. Avoidance provides temporary relief but in the long term, it can be damaging. Take steps to re-engage yourself so it feels more manageable.
- Utilize techniques to reduce fearful responses: Meditation, mindfulness, focusing on the here and now, and practicing positive thinking can help reduce feelings of worry and anxiety
- Increase self-esteem: Practice positive affirmations, give grace to yourself, and set realistic expectations. Increasing your self-esteem will help build confidence to cope with fear of the unknown
- Challenge negative thoughts and misconceptions: Evaluate the evidence there is to support and disprove the fear, what skills you have to reduce the fear, and what is within your control.
- Increase tolerance uncertainty: Practice accepting uncertainty and unknowns by learning new coping skills, remembering past successes, and accepting limits of control.
- Increase emotional intelligence: Having a better understanding of our emotions can help develop ways to recognize, use, and manage our emotions to reduce worry and fear.
- Self-care: Engage in activities that promote healthy mental, physical, and emotional well-being such as resting, self compassion, scheduling social or leisure time, and engaging in enjoyable activities.
- Reach out to a friend: Verbalizing fears of the unknown to a trusted person can help reduce anxiety and worry. A trusted friend can help challenge the fear, suggest coping strategies, or provide support by listening.
- Individual therapy: Licensed mental health professionals can provide a safe space to process and challenge fears as well as develop new skills to reduce fear of the unknown.
- Group therapy: Allows for support and encouragement from other group members who have experienced similar struggles. Group therapy also builds a support network of people who can suggest helpful strategies.
When A Professional Can Help
It can be difficult to determine when to seek professional help when struggling with fear of the unknown, but it requires an honest evaluation about how much the fear of the unknown is negatively impacting areas of your life.
Seven questions to reflect upon when deciding whether to seek help are:
- Is my fear of the unknown preventing me from doing things I am interested in?
- Am I isolating myself from people, places, or things because I am fearful?
- Are my relationships negatively impacted?
- Has my anxiety, fear, or depression worsened?
- Am I missing out on opportunities because I am fearful of the unknown?
- Are a majority of my thoughts and behaviors related to my fear of the unknown?
- Have trusted individuals in my life suggested I seek help for my fears?
If you answered yes to any or a few of these questions, it might be beneficial to seek individual or group therapy. There is help and support available — you do not have to suffer and struggle alone. Fear of the unknown is manageable and there are people out there who are willing to help and offer support.
Who Should I Consult for Help?
The person you consult with should be someone with expertise who you feel comfortable with. Therapy is a deeply personal investment and a collaborative relationship. Your therapist should also be able to recommend group therapy. So, how do you choose? Start your search and make your match on a directory like Choosing Therapy.
Additional Resources
- Mental Health America
- Anxiety and Depression Association of America
- National Institute of Mental Health
- Emotions Anonymous
- Online Therapist Directory: Sort therapists by specialty, cost, availability and more. Watch intro videos and see articles written by the therapists you’re considering working with. When you’ve found a good match, book an online therapy appointment with them directly.
Are you ready to connect with a therapist but feel a little overwhelmed by all your options? Speak with one of Choosing Therapy’s Client Navigators. Client Navigators are mental health professionals who will listen to what you’re looking for in a therapist and help pair you with the best possible fit. Getting started is free, easy, and confidential.
