Scared to step out of your comfort zone? Here's how to manage
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
If just the thought of trying something new leaves your palms sweaty, we get it. Learn why it can be so hard to leave your comfort zone and 11 ways to break free.
Life inside your comfort zone can feel pretty cozy. When the social stakes are low and everything is familiar, it’s possible to lower stress, reduce risk, and avoid possible embarrassment. Sounds great, right?
Well, sort of. The truth is, if you never leave your comfort zone, life may start to become a little stale. It’s important to switch things up every now and then. Giving yourself permission to be a beginner—or at least scare yourself a bit—can help you grow exponentially as a person.
So, while nobody is suggesting that you need to skydive or quit your job on a whim, it’s important to nudge the edges of your comfort zone every now and then. Stretching your limits can help you remember that you’re capable of more than you realize. Here’s how to do it.
Why it’s hard to get out of your comfort zone
If you’ve ever felt like a total baby about trying something new, you’re not weak or lazy. In fact, you’re actually wired that way.
Your brain is programmed to seek out familiar things.When you start thinking about stepping out of your safe zone, your nervous system can start to freak out — even if all you’re doing is clicking “attend” on a networking event.
Here are some more reasons why it might be hard for you to step out of your comfort zone:
Fear of failure: It’s not irrational to be scared that you’ll tank something or that you’ll completely embarrass yourself. These are protective thoughts. Your brain is trying to keep you safe from perceived harm, but unfortunately, it tends to confuse discomfort with danger.
Fear of judgment: Being afraid of what others will think is normal, but most of the time, people are too busy thinking about themselves to even consider what you’re doing.
Overthinking everything: Analysis paralysis is common, and can make it impossible to do much of anything at all.
Perfectionism: “If I can’t do it flawlessly, I’m not going to do it at all.” This irrational thought convinces us that it’s better to stay “safe” than to risk being not great at something new.
Old narratives that whisper “this isn’t for you”: Maybe you were told at some point that you’re not cut out for risk. Those voices can get loud when you’re trying to do something different. Does it make it true? Not at all.
5 benefits of stepping outside of your comfort zone
There’s an adage that stepping out of your comfort zone is usually where the magic happens — and it’s true. Here are five benefits of stepping outside of your safe space:
1. You build real confidence: You earn confidence by doing things that scare you a little. Every time you take a risk and survive, you become a little braver.
2. You grow in ways comfort can’t offer: Growth tends to happen when life is slightly messy and you step outside your routine. More times than not, you become a stronger and wiser version of yourself by trying, failing a bit, learning, and then trying again.
3. Your resilience gets a glow-up: Leaving your comfort zone can help toughen you up. When you bounce back after something goes wrong, you can learn to trust yourself more.
4. You unlock creativity and fresh perspective: When you expose yourself to new environments, people, or ideas—even just a little—your brain can light up. You start connecting dots differently, which can lead to breakthroughs, both professionally and personally.
5. You find connection in unexpected places: Nothing bonds people faster than shared discomfort. Some of the best friendships and most meaningful connections start outside the safe zone when people are being vulnerable and trying something new.
How to get out of your comfort zone: 11 tips to help you take the leap
Stepping out of your comfort zone may be easier said than done, but it doesn’t have to be complicated. Here are 11 practical tips to help you stretch your limits without getting totally overwhelmed.
1. Start way smaller than you think you need to
Trying to overhaul your entire life is an easy recipe for failure. To make it as easy as possible, scale down and look for small actions you can take that will bring you a little out of your comfort zone.
You could try walking a different route home, speaking up one time in a meeting, or even just saying hi to the barista at your local coffee shop.
2. Get curious, not perfect
It’s okay if stepping outside your comfort zone is a little messy and weird. You’re not doing this to win an award, you’re doing this to learn something.
Try to go into this new experience with a discovery mindset. At the very least, it’ll be more fun.
💙 Listen to Perfectionism with Jay Shetty if you struggle with the concept of failure.
3. Expect discomfort
It’s common to be scared when you do something unfamiliar, but fear isn’t a stop sign. It’s just a signal that you’re entering new territory. When this happens, acknowledge it, breathe, and keep going.
You could even do the 5-4-3-2-1 grounding exercise to gain a stronger sense of presence and stop spiraling thoughts.
4. Plan your “panic button” ahead of time
When you start to panic, having a go-to move can help you calm down quickly.
You could text a friend, repeat a grounding mantra, or even do a deep breathing exercise. Here are seven practices to help you get out of that panic zone.
5. Talk to someone who’s done it before
Whether it’s a friend, coworker, or random person in a Reddit thread, seek out stories from people who’ve been where you are. This can help to calm your mind and remind you that it is possible to accomplish your goal.
6. Set up micro-rewards
After you do something uncomfortable, give yourself a reward. It doesn’t have to be huge — just something to mark the occasion. (Yes, a cookie counts!)
7. Fail on purpose
Try doing something you know will be difficult. If you’re not good at art, maybe sign up for a beginner’s class. If you’re not great at singing, attempt karaoke. You could also try cooking a new recipe with absolutely no backup plan.
Learning to tolerate imperfection on purpose can be one of the fastest ways to dismantle the fear of failure. It can also help remind you of the importance of not taking life too seriously.
💙 This meditation on Failure with Tamara Levitt will help you get you in a proper mindset before trying something new.
8. Use “and” language to hold both fear and action
Instead of saying “I’m scared, but I’m doing it,” say “I’m scared, and I’m doing it.” The change sounds small, but that little shift can help give your fear a seat at the table without handing it the mic. You’re not denying your anxiety, you’re just not letting it take over.
9. Track your “I did the thing” moments
Consider keeping a running list of every time you do something even slightly outside your norm. If you sent an email that was a little nerve-wracking or you said yes to something you normally say no to, add them to the list.
This can help to show you all the progress you’re making and can be a low-key confidence booster when you need one.
10. Don’t do it all alone
Everything is more terrifying when you’re doing it alone. Discomfort usually feels a lot less scary when someone’s also there holding space for you.
When you start something new, share your intention with a friend or ask them to join you. Not only does this help you build a stronger connection, but it also keeps you accountable.
11. Rest like it’s part of the plan
Stepping out of your safe space can be emotional labor. You’re using energy, courage, and maybe some social bandwidth. As much as possible, try to go easy on yourself after you try something new.
Schedule rest so that you can recharge and build a little more resilience.
Comfort zone FAQs
What is the concept of the comfort zone?
Your comfort zone is basically your brain’s safe space. It’s the set of habits, routines, and behaviors that don’t trigger fear or stress.
Comfort zones can help us feel grounded, but staying too long in them can make you forget all the things you’re capable of. Stepping out of your comfort zone can help you grow.
How do I stop overthinking when I try something new?
If you find yourself regularly overthinking, try interrupting your thoughts by focusing on the present. Your brain usually wants to fast-forward to all the possible disasters that could happen six months from now, but your only job is to do the one thing that’s in front of you.
If it’s hard for you, pause and take a breath. You could even ask yourself, “What would I do if I didn’t need to have it all figured out right now?”
This can help remind you that you don’t need to know everything at this very moment, and it’s okay to just be in the here and now.
How can I build confidence outside my comfort zone?
Confidence is something you usually build while doing things that you’re not sure you can do. Every time you try something new and live to tell the tale, your brain collects evidence that you’re more capable than you think.
Another way you can help build your confidence is to give yourself credit while you’re still figuring it out. Confidence tends to grow in the wobble, and you show up anyway.
How long will it take me to feel comfortable outside my comfort zone?
There’s no one set period of time for how long it will take you to be comfortable outside of your comfort zone. Sometimes, your discomfort can fade after one or two tries. Other times, it might take tons of repetition, rest, and a lot of reminding yourself why you’re doing this in the first place.
Still, try to get familiar with being uncomfortable. It means you’re growing.
What are ways I can deal with failure after I step out of my comfort zone?
Failing is going to happen, that’s just a part of life, but this doesn’t mean that you did something wrong. All it means is that you had the guts to try.
When you fall flat, try to resist the urge to self-destruct or disappear into a shame spiral. Instead, gently reflect and ask yourself what worked and what didn’t. Remember to treat yourself with compassion.
Your goal shouldn’t be to never fall. It should be to bounce back a little higher each time you do.
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