A few months ago on the podcast we talked about how to rebuild trust in a relationship. But what happens if mistrust expands beyond a partner to, well, everyone? Not trusting anyone keeps you safe from hurt and betrayal, but it also leaves you isolated and suspicious.
If this sounds familiar, you’re not alone. Fear of trust is so common it’s an official phobia: pistanthrophobia. It’s a big name for an equally big problem.
How does this happen? How does one lose faith in humanity? And how can you find it again?
Well, about 40 years ago, researchers working in artificial intelligence hypothesized that people have a “script” for certain experiences. For example, at a restaurant, your script goes something like this: look at the menu, order, eat your food, pay, and leave. You know what to expect.
Many people, as kids, learn a script about life that goes something like this: I get hurt or upset, someone comforts me, I feel better. But many others didn’t learn that script. They learned I get hurt or upset, someone blames me or gets mad, I feel worse. Or, I get hurt or upset, no one notices, I am alone. Scripts like these are a recipe for feeling unable to trust or get close to others. It makes sense—if getting what we need from other humans was the unexpected exception rather than the reliable rule, it would be foolish to trust. We’d be setting ourselves up to get hurt over and over again.
Now, other times, the script we learn in childhood is healthy, but then gets rocked by the earthquake of trauma. For instance, the love of our life cheats, we get swindled by someone we trust, or we make ourselves vulnerable and get abandoned. Again, it makes sense: If that happened to you, you’d get a rewrite on your script pretty quickly.
Either way, you’re left with a belief system that puts a wedge between you and the rest of the world. The beliefs may be about yourself, such as, “If I trust someone, they’ll see the real me and reject me.” Or they may be about everyone else: “If I love someone, they’ll leave.” “If I trust someone, they’ll betray me.” You might truly believe, “You can’t trust anyone; you can only rely on yourself.”
I won’t lie: changing these beliefs and rebuilding trust is hard. When you’re first starting to rebuild trust in humanity, it may feel like an intellectual exercise. You know in your head that most people can be trusted, but you don’t feel it in your heart. To make the move from head to heart, in many cases, takes a leap of faith. It’s like that cheesy team-building exercise, the trust fall, where you fall backwards, blindly, and trust your teammates will catch you. You aren’t guaranteed you won’t end up on the floor—it takes a leap of faith to lean back and let yourself go.
How do you set yourself up to take a real-life leap of faith? How can you trust again, deep in your bones? Start by trying these 8 things.
How to Trust People Again in 8 Steps
- Stay in one place.
- Ground yourself in a routine.
- Give a little, and see what you get.
- Make plans for the future.
- Trust an animal.
- Be trustworthy.
- Actively look for trustworthy behavior.
- Grow the belief that you deserve to be around trustworthy people.
Let’s dive deeper into each tactic.
1. Stay in one place.
Moving around the country or the world is a socially acceptable way to sever ties and never get close to people. But if you’re committed to rebuilding your sense of trust, put down an anchor. This will feel wrong at first. You will feel the urge to pack up and start over, whether across town or across the globe, but try to settle in. Once you put down some roots, you can branch out by getting to know—and trust—the people around you.
2. Ground yourself in a routine.
Once you’re in one place, get into a rhythm. The same gym class, the same people at the dog park, the same Sunday morning coffee shop. Why? It’s not to get you in a rut. It’s a proxy: Inherent in a routine is seeing the same people. Repetition—seeing the same faces again and again—is the first step to building trust.
3. Give a little, and see what you get.
Once you’re seeing the same faces, next comes giving a little and seeing what you get. Reveal a little bit about yourself and see what happens. Usually, you’ll get a tidbit in return.
Or ask for a little and see what you get. Make yourself a tiny bit vulnerable: ask a neighbor for a favor, a friend for advice, or even a stranger to please help you reach that can of tomatoes on the top shelf at the supermarket.
Having a need and getting it met adds a drop to the bucket of trust. It may not seem like much, but drop by drop, you discover that most people mean well and will help you when you need it. Trauma experts call this “re-engagement with communal life,” but you can call it taking that first leap of faith in humanity.
4. Make plans for the future.
Living through a trauma doesn’t just shake your trust in people, it also shakes your trust in the future. Trauma plays a trick on the brain: it creates a hopelessness—a sense that your future will be devoid of meaning or happiness—which in turn feels like there is no future at all, which in turn makes you feel like time is short. You might assume you’ll die young, or be unable to picture ever finding a relationship, building a career, or having children. Trauma experts call this a sense of a foreshortened future. This particularly happens when terrible events are deliberately inflicted by other humans, like bullying, stalking, or abuse.
Therefore, as you build your trust in people, also try to build your trust in a meaningful future. Make plans for weeks, months, years, and decades from now. Save for retirement. Make a bucket list. Set a goal to go back to school. Go through the motions of planning a future, even if it doesn’t feel quite right just yet. Why? Putting behavior before a feeling is the way to make the feeling catch up.
Putting behavior before a feeling is the way to make the feeling catch up.
5. Trust an animal.
In a study from the Journal of Research in Personality, researchers asked 165 pet owners to generate a list of life goals and rate how confident they felt in achieving those goals. One-third of the pet owners had their pets with them during the task, another third of the pet owners were asked to write a brief description of their pet and their relationship with it in order to bring their pet to mind before the task, and the last third did the task while their pet was in another room.
The study found that the pet owners who had their pets with them or brought their pets to mind generated significantly more life goals and had significantly higher confidence in achieving them.
The researchers concluded what millions of pet owners know—an animal can provide a safe haven and a secure base from which to reach out and engage with the world, which sounds remarkably like…trust.
6. Be trustworthy.
Seeing trustworthy behavior in yourself can help you spot it in others. So mentor or help someone else. Follow through on your obligations. Keep your word. Comfort someone in need. When another human places trust in you, it reminds you that maybe you can trust, too.
7. Actively look for trustworthy behavior.
People with an intact sense of trust can more easily spot caring, trustworthy behavior than those whose trust has been broken. So if trusting doesn’t come naturally to you, you may have to look for it consciously. Trustworthy behavior probably happens more often than you think, but just like birdwatching or celebrity-spotting, you have to train yourself to see it.
Therefore, write down all the trustworthy behavior you see. Keep a “trust list” in your phone or dedicate a few pages of your journal to catching people at keeping their word or helping out when help is needed.
Whenever you rely on someone and they come through for you, or you need comfort and you receive it, jot it down. Your entries may be little, like getting directions from a stranger when you’re lost, or they may be big, like getting a hug and a listening ear when you feel overwhelmed by life.
8. Grow the belief that you deserve to be around trustworthy people.
Mistrust often comes as a package deal. In addition to believing bad things about the world: “No one can be trusted,” “The world is a dangerous place,” people who can’t trust often believe bad things about themselves: “I am broken,” “I deserve bad things that happen to me.”
So in order to grow trust in others, grow the belief that you are worthy of having your trust honored. Challenge the belief that you’re a bad person who deserves to be betrayed or hurt.
How? It’s really hard to change your mind without evidence or experience, so change your behavior first and your mind will follow. It’s the old “fake it till you make it,” and it works.
Ask yourself, “What would someone who believed that they were a good person do?” “What would someone who deserved good things in life do?” Then do that. And like I’ve said before, when you see yourself doing it, you start to believe you can, so when you see yourself acting like someone who trusts that the world is mostly good and people are mostly trustworthy, you start to believe it. And that’s the crucial leap of faith to learning to trust again.
All content here is for informational purposes only. This content does not replace the professional judgment of your own mental health provider. Please consult a licensed mental health professional for all individual questions and issues.