How to Trust People Again: 8 Easy Steps

Tired of feeling lonely because you can’t trust anyone? Rebuilding your faith in humanity is a long road, but it can be done. Savvy Psychologist Dr. Ellen Hendriksen offers 8 ways to rebuild your trust in people.

Ellen Hendriksen, PhD
7-minute read
Episode #172

learning to trust people again

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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

  1. Stay in one place.
  2. Ground yourself in a routine.
  3. Give a little, and see what you get.
  4. Make plans for the future.
  5. Trust an animal.
  6. Be trustworthy.
  7. Actively look for trustworthy behavior.
  8. 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.


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.

About the Author

Ellen Hendriksen, PhD

Dr. Ellen Hendriksen was the host of the Savvy Psychologist podcast from 2014 to 2019. She is a clinical psychologist at Boston University's Center for Anxiety and Related Disorders (CARD). She earned her Ph.D. at UCLA and completed her training at Harvard Medical School. Her scientifically-based, zero-judgment approach is regularly featured in Psychology Today, Scientific American, The Huffington Post, and many other media outlets. Her debut book, HOW TO BE YOURSELF: Quiet Your Inner Critic and Rise Above Social Anxiety, was published in March 2018.