How to Deal With the Fear of Failure

Table of ContentsView AllTable of ContentsCharacteristics of the Fear of FailureIdentifyingCauses of the Fear of FailureImpactTreatment for Fear of FailureCoping With Fear of Failure

Table of ContentsView All

View All

Table of Contents

Characteristics of the Fear of Failure

Identifying

Causes of the Fear of Failure

Impact

Treatment for Fear of Failure

Coping With Fear of Failure

The fear of failure, also known asatychiphobia, is an irrational and persistent fear of failing. This fear can stem from a number of sources. Sometimes it might emerge in response to a specific situation. In other cases, it might be related to another mental health condition such asanxietyordepression.

The fear of failure may also be related to being aperfectionist. Because perfectionists have such high expectations for how they expect things to turn out, they may experience a nagging fear that they won’t live up to those often unrealistically high standards.

This article discusses the signs of a fear of failure and what causes this fear. It also explores treatments that can help and how to prevent this fear from holding you back.

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A fear of failure can produce emotional and behavioral symptoms. Some of the common signs of this fear include:

In addition to emotional and behavioral symptoms, people with a fear of failure may also experience physical symptoms including rapid heart rate, chest tightness, trembling, dizziness, lightheadedness, sweating, and digestive problems.

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Identifying the Fear of Failure

The fear of failure may affect people in a variety of ways, which means that it’s not always easy to identify. Some of the ways that people may experience the fear of failure include:

In some cases, the fear of failure may cause people to avoid trying altogether. Because they are so afraid that they will try and not succeed, they simply decide not to try at all in order to prevent potential pain, embarrassment, or disappointment.

Atychiphobia

While fear of failure is not listed as a distinct condition in theDiagnostic and Statistical Manual of Mental Disorders, Fifth Edition(DSM-5), it is possible that you might be diagnosed with aspecific phobiaif your symptoms meet certain diagnostic criteria. In order to be diagnosed with a specific phobia, your symptoms must:

A fear of failure can have a wide variety of causes. Some potential causes include:

Critical Upbringing

People who grow up in households that are highly critical or unsupportive may be more likely to experience a fear of failure. Because they felt that they could never live up to their family’s expectations during childhood, they may continue to fear making mistakes as adults.

Definitions of Failure

People often have different definitions of what failure means. For some people, it means not achieving something exactly as they planned. This can create a set of expectations that is very difficult to live up to.

Genetics

Perfectionism

Fear of failure sometimes stems from perfectionism. When people have extremely high standards, it often seems like nothing lives up to their expectations.This includes their own performance and achievements. Because they fear not reaching the high standards they’ve set, they may experience an intense fear of failing.

Trauma

People who experienced a difficult or even traumatic failure may also be very afraid of repeating that experience in the future.

Having apanic attackduring a presentation or being ridiculed for your performance, for example, could contribute to feelings of fear. Negative consequences resulting from failure, such as losing a job or not getting into a college, can also be risk factors that contribute to the fear of failure.

While everyone may be afraid of failing from time to time, it becomes more serious when it inhibits your ability to pursue your goals and achieve the things you want to accomplish in life.

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Impact of the Fear of Failure

A fear of failure can take a toll on a person’s belief in their abilities and their motivation to pursue their goals.

Treatment for the fear of failure depends on a variety of factors including how you experience this fear and the impact that it has on your life. In many cases, people can use self-help strategies to cope with these feelings.

If your fear of failure is impeding your ability to function normally, it is important to talk to a professional. Treatment options for a fear of failure might include:

Psychotherapy

Psychotherapy can help you address the thoughts, emotions, and behaviors that contribute to a fear of failure.Cognitive-behavioral therapy(CBT) is a type of therapy that helps people identify and change negative thought patterns that contribute to feelings of fear. Mindfulness-based stress reduction (MBSR) may also be helpful.

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Medications

Medications may be prescribed to help you manage feelings of anxiety or depression that might be linked to your fear.Selective-serotonin reuptake inhibitors(SSRIs) are a type of antidepressant that are commonly prescribed to treat mood conditions and anxiety. Anti-anxiety medications, such asXanax(alprazolam) andAtivan(lorazepam), may also be prescribed.

In many cases, a combination of these two treatment options with lifestyle changes may be the most effective

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There are also a number of strategies that you can use to help reduce feelings of fear about failure. Some of these include:

Consider the Outcomes

Sometimes thinking about the worst possible outcome—and then coming up with a plan for how you’ll deal with it—can help reduce anxiety when you are pursuing your goals.

Focus on the Things You Can Control

Instead of worrying about aspects of the situation that you have no power over, focus your energy on things that you can control.

Plan Ahead

When you are facing a challenge that might trigger your fear of failing, work on developing alternative plans just in case your initial efforts don’t go as planned. Having a plan B (or plan C) can help you feel less anxious and more secure.

Redefine Failure

Changing how you think about failure may also help reduce your feelings of fear. Failure is part of life and can be an important opportunity to learn and acquire new skills.

It can certainly be disappointing, but it is important to maintain a healthy perspective toward the potential benefits of failing from time to time. Remember that success is often reached through a series of progressive failures that lead to new information, skills, and strategies.

Use Positive Thinking

Avoid negative self-talk that can undermine your confidence and create feelings of anxiety. Instead, work onthinking more like an optimistto keep your motivation high.

Visualization May BackfireWhilevisualizationis often touted as a tool for success, research actually shows that this motivational strategy can backfire with people who have a high fear of failure. One study found that people with a strong fear of failing experienced strong negative moods after they engaged in an activity that involved visualizing success.

Visualization May Backfire

Whilevisualizationis often touted as a tool for success, research actually shows that this motivational strategy can backfire with people who have a high fear of failure. One study found that people with a strong fear of failing experienced strong negative moods after they engaged in an activity that involved visualizing success.

A Word From Verywell

The fear of failure is something that everyone experiences from time to time, but this can become much more problematic when such feelings become persistent. Practice self-compassion and work on taking small steps toward building your confidence and managing your fears.

6 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Psychiatric Association.Diagnostic and Statistical Manual of Mental Disorders, 5th ed. Washington, DC; 2013.Meier SM, Deckert J.Genetics of anxiety disorders.Curr Psychiatry Rep. 2019;21(3):16. doi:10.1007/s11920-019-1002-7Kelly JD 4th.Your best life: Perfectionism–the bane of happiness.Clin Orthop Relat Res. 2015;473(10):3108-11. doi:10.1007/s11999-015-4279-9Bartels JM, Herman WE.Fear of failure, self-handicapping, and negative emotions in response to failure; 2011.Hjeltnes A, Binder PE, Moltu C, Dundas I.Facing the fear of failure: An explorative qualitative study of client experiences in a mindfulness-based stress reduction program for university students with academic evaluation anxiety.Int J Qual Stud Health Well-being. 2015;10:27990. doi:10.3402/qhw.v10.27990Langens TA.Tantalizing fantasies: positive imagery induces negative mood in individuals high in fear of failure.Imagination, Cognition and Personality. 2002;21(4):281-292. doi:10.2190/HGH6-3RM6-2VCG-YCQH

6 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Psychiatric Association.Diagnostic and Statistical Manual of Mental Disorders, 5th ed. Washington, DC; 2013.Meier SM, Deckert J.Genetics of anxiety disorders.Curr Psychiatry Rep. 2019;21(3):16. doi:10.1007/s11920-019-1002-7Kelly JD 4th.Your best life: Perfectionism–the bane of happiness.Clin Orthop Relat Res. 2015;473(10):3108-11. doi:10.1007/s11999-015-4279-9Bartels JM, Herman WE.Fear of failure, self-handicapping, and negative emotions in response to failure; 2011.Hjeltnes A, Binder PE, Moltu C, Dundas I.Facing the fear of failure: An explorative qualitative study of client experiences in a mindfulness-based stress reduction program for university students with academic evaluation anxiety.Int J Qual Stud Health Well-being. 2015;10:27990. doi:10.3402/qhw.v10.27990Langens TA.Tantalizing fantasies: positive imagery induces negative mood in individuals high in fear of failure.Imagination, Cognition and Personality. 2002;21(4):281-292. doi:10.2190/HGH6-3RM6-2VCG-YCQH

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

American Psychiatric Association.Diagnostic and Statistical Manual of Mental Disorders, 5th ed. Washington, DC; 2013.Meier SM, Deckert J.Genetics of anxiety disorders.Curr Psychiatry Rep. 2019;21(3):16. doi:10.1007/s11920-019-1002-7Kelly JD 4th.Your best life: Perfectionism–the bane of happiness.Clin Orthop Relat Res. 2015;473(10):3108-11. doi:10.1007/s11999-015-4279-9Bartels JM, Herman WE.Fear of failure, self-handicapping, and negative emotions in response to failure; 2011.Hjeltnes A, Binder PE, Moltu C, Dundas I.Facing the fear of failure: An explorative qualitative study of client experiences in a mindfulness-based stress reduction program for university students with academic evaluation anxiety.Int J Qual Stud Health Well-being. 2015;10:27990. doi:10.3402/qhw.v10.27990Langens TA.Tantalizing fantasies: positive imagery induces negative mood in individuals high in fear of failure.Imagination, Cognition and Personality. 2002;21(4):281-292. doi:10.2190/HGH6-3RM6-2VCG-YCQH

American Psychiatric Association.Diagnostic and Statistical Manual of Mental Disorders, 5th ed. Washington, DC; 2013.

Meier SM, Deckert J.Genetics of anxiety disorders.Curr Psychiatry Rep. 2019;21(3):16. doi:10.1007/s11920-019-1002-7

Kelly JD 4th.Your best life: Perfectionism–the bane of happiness.Clin Orthop Relat Res. 2015;473(10):3108-11. doi:10.1007/s11999-015-4279-9

Bartels JM, Herman WE.Fear of failure, self-handicapping, and negative emotions in response to failure; 2011.

Hjeltnes A, Binder PE, Moltu C, Dundas I.Facing the fear of failure: An explorative qualitative study of client experiences in a mindfulness-based stress reduction program for university students with academic evaluation anxiety.Int J Qual Stud Health Well-being. 2015;10:27990. doi:10.3402/qhw.v10.27990

Langens TA.Tantalizing fantasies: positive imagery induces negative mood in individuals high in fear of failure.Imagination, Cognition and Personality. 2002;21(4):281-292. doi:10.2190/HGH6-3RM6-2VCG-YCQH

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