Fear of Failure: Practical Guidance To Overcome Your Fears
Since the origins of human existence, the shadow of fear remains all-pervasive, and is one of the main reasons people stop dreaming and making goals. Fear falls under the category of anxiety and can be described as feelings of terror, dread, distress, panic, or worry.
To be afraid is to fear the unknown, and the feeling is often accompanied by a sense of uncertainty. The consequences of failure can feel terrifying. It’s not uncommon for people to give up on following their dreams or goals because the fear of failure can be too overwhelming, takes too much effort or have a history of previous failures.
Here are some practical strategies to guide you in overcoming the fear of failure and move you towards your dreams:
Introspection: Identify and clarify the thoughts, feelings and behaviours that hold you back. Ask yourself – what is blocking me from moving forward? If I don’t do this, how will I feel about myself? If I pursue my dream, what needs to change? Through observation we can gain insight about our own mental and emotional processes. Write your observations down on a piece of paper.
An Acceptance Mindset: Accept that failure is part of life, and that often times circumstances never end up as catastrophic as we imagine. Positive affirmations and silent prayer can offer self-encouragement and acceptance. An acceptance affirmation might be, “If I don’t succeed this time, I will pick myself up and try again” and “The experience is all part of the journey.”
Let Your Feelings Be: It’s okay to feel afraid, that’s part of being human. By trying to change our feelings we create resistance — allow them to be. What we feel guides us, it’s what we think the path we choose as a result (our actions) determine our path. Feelings will come and go as they choose, allow them to be.
Simplify: Don’t overcomplicate. Break it down into its simplest form. Release the perfectionist, it can get too overwhelming. It’s not about settling for less, it’s about getting things done. Simply.
Write-It-Out: Keep a pen and notebook by your side so that it’s accessible for noting your thoughts, ideas and next steps (accessible). The physical act of writing tells our body that we are taking action (embodied action). Throughout the day open your notebook to review, note things down and check-off your progress (visual). Do not keep it in your mind, write it out.
Seek An Ally: Let others know what you’re working on and ask for their support. Your ally is there to encourage you along the way. They don’t need to be a subject expert — a listening ear and emotional support is often enough.
Discouragement: If you’re feeling discouraged or lacking motivation, take a walk. Get physical, it increases oxygen in the body and helps clear the mind. Time in nature, relaxation exercises or mindfulness practice can be useful. Take a short break, then get back to it. Do not loose the momentum that you’re working to cultivate.
The Experience Factor: Goals that focus on mastering ourselves (overcoming something, learning and growing) offers the greatest sense of accomplishment. Although wonderful when a goal is accomplished it’s not necessary, studies have shown that it’s the journey (e.g. goals that produce experiences and behaviour change) that helps overcome fear.
Reward Yourself: Note Sometimes a small win is all that’s needed to keep the momentum moving forward. When we challenge our fears we gain double the rewards. Not only by following our dreams, but through the experiences and growth we gain — embrace the journey.
Atychiphobia is an intense fear of failure that is persistent and irrational and could form part of an underlying anxiety or mood disorder. If your fear of failure is crippling and causing distress, Adelaide Psychology can help you explore the issues holding you back and offer strategies to move you towards your dreams and goals.
