Fear of failure, or atychiphobia, involves the belief that you are not or will not be “good enough,” and that you’ll disappoint yourself or other people in your life. It is far more than being afraid to do poorly on a task instead is an all-encompassing reaction to the notion that you won’t measure up. Fear of failure involves extreme worry, negative thoughts, and hesitation or unwillingness to work toward a task or goal.
The unpleasant feelings that accompany the fear of failing exist across a spectrum that ranges from moderate to extreme. If it is mild anxiety is present, such as the fear of failure could be motivating, generate positive stress, and entice people to persevere and reach their goals. If the anxiety is extreme, it can affect life and slow people down in their tracks, making them ineffective towards a goal, and could cause other types of anxiety, such as a fear of working. It's inextricably linked with delay and perfectionists as well as other beliefs and actions that hinder people from progressing.
Here are seven signs that you’re experiencing an intense fear of failure:
A sense of hopelessness about the future
Chronic (versus occasional or limited) worry
Concerns about what others will think of you if you fail or don’t do well
Frequent procrastination
High distractibility, being pulled off task by irrelevant or unimportant things
Avoiding tasks or people associated with a project or general goal
Physical symptoms (fatigue, headaches, digestive troubles, joint or muscle pain) that prevent working toward a goal
10 Tips for Overcoming the Fear of Failure
If you're struggling with fear of failure These ten suggestions can aid:
1. Identify & Clarify Your Thoughts, Feelings, & Actions
Recognizing and identifying the reason you're scared of failure and how it could affect you, helps to confront your anxiety. This information can determine exactly how your fear of failing is affecting your behavior.
For instance, is it possible that you are doing a frenzied effort, not to be successful but just to stay away from the negative consequences you imagine could happen should you fail? Are taking self-defense behaviors such as procrastination and the avoidance of failure to provide yourself with an excuse to justify your failure? Once you've identified the stressful or self-sabotaging behavior patterns, you can alter your behaviors to ensure that you're more successful.
2. Redefine What Failure Actually Is
A key element in overcoming the fear of failing is to develop an entirely new view of the concept of failure. Instead of viewing failure as a definite life-destroying catastrophe, build an understanding of failure that is new.
Change your perspective so that you begin to think of the definition of failure:
Feedback is a chance to gain knowledge and develop
A lesson because reviewing your failures in the past to discover their advantages will make you more willing to fail as a teacher today.
A solvable obstacle that gives you an opportunity to make progress instead of a roadblock blocking your path
A temporary or indefinite scenario, but not a permanent conclusion to your life
3. Redefine Success
Some people invest all their energy and effort in trying to avoid failure but they fail to realize the importance of success. Take a look at what you really want and determine whether your fear of failure can stand in the way of real success.
4. Boost Your Self Esteem
When you are developing an understanding of failure and its impact on your life, you should also change your beliefs about your own self. Instilling confidence in yourself and your capabilities is an essential part of conquering anxiety about failure. Rather instead of contemplating your apparent flaws Instead, think about your own strengths and abilities that you bring to work or at school.
5. Give Yourself Permission to Fail
Although at first, giving yourself the freedom to fail can be frightening It can also be a great feeling. Ask yourself what you think is the worst outcome that could occur from the failure. Do you think you could survive? It is likely that you will discover that, despite being uncomfortable, you'd be able to outlast your worst-case scenario and move on.
6. Plan to Fail
Being afraid of failure can be a good thing, but committing to fail is entirely different. Find a scenario or a situation in which you are able to control the outcome and commit yourself to failure.
You could fail a test for school or a night of games with your friends. One of the most effective methods to deal with failure is to expose yourself to failure.
7. Break Your Project into Smaller Tasks
Sometimes, fear of failing can be a major concern when projects or goals seem too overwhelming. The process of breaking daunting tasks down into manageable parts can make you feel more at ease. It helps to look back at the aspects which are in your control so that you can make effective decisions and steps to prepare yourself for success.
8. Change What's Not Working
Note your normal work habits and ways of doing tasks. Be honest with yourself when reviewing what works for you and what is getting out of your way. Make a conscious effort to focus on the things that work and substitute those that aren't working by taking different steps. The process of reflection and decision-making can allow you to feel at ease with your work and your own self-control, which can be inspiring and empowering.
9. Stay as Focused as You Can to Block Out Negative Thoughts
It's hard to focus on what you're doing at the moment while your brain is buzzing with self-talk about what's over or what may or may not occur in the near future. Focusing on the job at hand at any moment can help you stay aware of your actions, instead of dwelling on thoughts and feelings regarding imagined outcomes and perceived flaws.
10. Establish a Calm Body & Mind
Phobias are anxiety disorders that are, they are the result of levels of anxiety, stress, and tension. To counter this, use relaxation techniques and try to find peace.
Deep breathing, progressive relaxation of muscles meditation, guided imagery, and meditation are amazing ways to ease stress. In the same way put more focus on your eating habits, sleeping, and physical activity to keep your body and mind in top condition.