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How to Deal With the Fear of Failure

Kendra Cherry, MS, is a psychosocial rehabilitation specialist, psychology educator, and author of the "Everything Psychology Book."

Rachel Goldman, PhD FTOS, is a licensed psychologist, clinical assistant professor, speaker, wellness expert specializing in eating behaviors, stress management, and health behavior change.

Verywell / Jiaqi Zhou

Characteristics of the Fear of Failure

• Identifying

Causes of the Fear of Failure

Treatment for fear of failure, coping with fear of failure.

The fear of failure, also known as atychiphobia , 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 as anxiety or depression .

The fear of failure may also be related to being a perfectionist . 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:

• Feeling a loss of control
• Helplessness
• Powerlessness

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.

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:

• Believing that you don't have the skills or knowledge to achieve something
• Feeling like you won't be able to achieve your goals
• Procrastinating to the point that it affects your performance or ability to finish on time
• Telling people that you will probably fail so that expectations remain low
• Underestimating your own abilities to avoid feeling let down
• Worrying that imperfections or shortcomings will make other people think less of you
• Worrying that you will disappoint others if you fail

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 the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5) , it is possible that you might be diagnosed with a specific phobia if your symptoms meet certain diagnostic criteria. In order to be diagnosed with a specific phobia, your symptoms must:

• Involve excessive and unreasonable fear
• Involve an immediate anxiety response
• Be marked by avoidance or extreme distress 
• Limit your ability to function normally
• Last as least six months and not be due to another condition

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.

Anxiety is also influenced by genetic factors. If members of your family also have anxiety conditions, you might be more likely to develop fears and anxieties yourself.

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.

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

Having a panic attack during 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.

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. 

• Low self-esteem : People who fear failure may also engage in negative self-talk or have low self-confidence that makes it difficult to pursue goals. 
• Poor motivation : When people fear failure, they may also experience a lack of motivation that makes it difficult to get started on projects and work toward goals. When something seems too challenging or involves learning new skills, people may simply give up or refuse to get involved.
• Self-sabotage : It isn't uncommon for people who fear failure to engage in acts of self-handicapping that undermine their own chances of success. Research has found, for example, that students who fear failing often engage in self-handicapping behaviors that actually limit academic success and perpetuate failure.   
• Shame : The fear of failure often stems from a fear of experiencing shame or embarrassment. Failing can trigger feelings worthlessness , so avoiding trying in the first place can sometimes serve as a way to protect the self from disappointment, regret, and sadness.

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.

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 as Xanax (alprazolam) and Ativan (lorazepam), may also be prescribed.

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

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. 

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 on thinking more like an optimist to keep your motivation high.

Visualization May Backfire

While visualization is 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.

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

By Kendra Cherry, MSEd Kendra Cherry, MS, is a psychosocial rehabilitation specialist, psychology educator, and author of the "Everything Psychology Book."

• Essay Editor

Fear Of Failure: Overcoming Essay

1. introduction.

The "Fear of Failure: Overcoming" essay delves into the complex and pervasive issue of fear of failure, exploring its causes, effects, and most importantly, strategies to overcome it. The introduction sets the stage for this exploration by providing background information on the topic and discussing its significance in various contexts. The background section offers a comprehensive overview of the fear of failure, including its psychological, social, and professional implications. It delves into the origins of this fear, rooted in human psychology and societal expectations. By understanding its historical and psychological underpinnings, readers will gain insight into the complexity of this issue. Additionally, the introduction highlights the significance of addressing the fear of failure. It emphasizes the impact of this fear on individuals' well-being, personal development, and professional success. Furthermore, it contextualizes the essay within the broader societal and cultural norms, illustrating the urgency of addressing this issue in contemporary society. Ultimately, the introduction serves as a foundational piece that sets the tone for the subsequent exploration of the fear of failure, establishing its relevance and importance in the broader discourse on personal development and success.

1.1. Background and Significance

The background and significance of the fear of failure are rooted in the human experience and have implications across various aspects of life, including personal development, education, and career advancement. The fear of failure can manifest in individuals due to various factors such as societal expectations, personal experiences, and self-imposed pressure. This fear often leads to avoidance of challenges, low self-esteem, and missed opportunities for growth and success. Understanding the background and significance of the fear of failure is crucial as it allows individuals to recognize and address the underlying causes of their fears. By acknowledging the impact of this fear on their lives, individuals can develop strategies to overcome it, such as reframing their mindset, setting realistic goals, and seeking support from others. Additionally, recognizing the significance of conquering the fear of failure empowers individuals to take risks, embrace challenges, and pursue their aspirations with confidence and determination. Overall, delving into the background and significance of the fear of failure provides a foundation for understanding its impact and the strategies for overcoming it, which is crucial for personal growth and success.

2. Understanding Fear of Failure

In the section "2. Understanding Fear of Failure", we delve into the definition and types of fear of failure, as well as its causes and effects. Fear of failure can be defined as the apprehension or anxiety about failing to achieve a desired goal. This fear can manifest in various ways, such as the fear of making mistakes, the fear of disappointing others, or the fear of not being good enough. Understanding the different types of fear of failure can help individuals recognize and address their specific concerns. The causes of fear of failure can stem from internal factors, such as low self-esteem or perfectionism, as well as external factors, including societal pressure and past experiences of failure. The effects of fear of failure can be detrimental, leading to avoidance of challenges, decreased motivation, and a negative impact on mental well-being. By understanding the roots and consequences of fear of failure, individuals can begin to confront and overcome this paralyzing fear, ultimately allowing for personal growth and achievement.

2.1. Definition and Types

Fear of failure is a complex and multi-faceted phenomenon that can manifest in various ways. At its core, fear of failure can be defined as an irrational and debilitating aversion to making mistakes or falling short of one's own or others' expectations. This fear can take on different forms, such as performance anxiety, perfectionism, or imposter syndrome. Performance anxiety is characterized by a heightened sense of pressure and self-doubt before or during tasks, leading to underperformance. Perfectionism involves setting excessively high standards for oneself and equating mistakes with personal inadequacy. Imposter syndrome, on the other hand, involves a persistent feeling of being a fraud or undeserving of one's achievements, despite evidence to the contrary. These different types of fear of failure can have significant impacts on individuals' well-being and success. They can lead to avoidance behavior, procrastination, and inhibited creativity and innovation. They can also contribute to mental health issues such as anxiety and depression. Additionally, fear of failure can hinder individuals' willingness to take risks and pursue opportunities, thereby limiting their personal and professional growth. Recognizing and understanding these various types of fear of failure is crucial in developing strategies to overcome them and cultivate a healthier, more resilient mindset.

2.2. Causes and Effects

In examining the fear of failure, it is essential to understand the underlying causes and the subsequent effects it can have on individuals. One of the primary causes of the fear of failure is the pressure to succeed, whether self-imposed or coming from external sources such as parents, peers, or society. This pressure can lead to a fear of not meeting expectations or falling short of perceived standards, resulting in the development of anxiety surrounding failure. Additionally, past experiences of failure can contribute to the fear of failing again in the future. Negative experiences or feedback can create a fear of repeating those same outcomes, leading individuals to avoid taking risks or trying new opportunities. The fear of failure can also stem from a lack of self-confidence and low self-esteem, as individuals may doubt their abilities and feel inadequate, ultimately leading to a fear of not measuring up to others' standards. The effects of the fear of failure can be far-reaching, impacting various aspects of an individual's life. It can lead to avoidance behavior, where individuals may refrain from taking on new challenges or pursuing their goals due to the fear of not succeeding. This avoidance can hinder personal and professional growth, limiting opportunities for learning and development. Additionally, the fear of failure can lead to increased stress and anxiety, impacting mental and emotional well-being. This fear can also lead to a decrease in motivation and self-efficacy, as individuals may struggle to believe in their capabilities and take necessary risks. Overall, understanding the causes and effects of the fear of failure is crucial in addressing and overcoming this common obstacle.

3. Strategies for Overcoming Fear of Failure

To overcome the fear of failure, it is important to employ a variety of strategies that can help in building resilience and self-confidence. Self-reflection and awareness are crucial first steps in this process. By understanding the root causes of our fear of failure, we can begin to address and challenge these negative beliefs. Additionally, setting realistic goals is essential in combating the fear of failure. By breaking down larger goals into smaller, achievable tasks, individuals can gradually work towards success and build confidence along the way. Finally, building resilience and self-compassion is key in overcoming the fear of failure. This involves developing a positive mindset, learning from setbacks, and being kind and understanding towards oneself in times of difficulty. By implementing these strategies, individuals can work towards overcoming their fear of failure and achieve their full potential.

3.1. Self-Reflection and Awareness

In order to overcome the fear of failure, self-reflection and awareness are essential strategies to employ. Self-reflection involves taking the time to honestly assess one's strengths, weaknesses, and areas for growth. This process allows individuals to gain a deeper understanding of themselves and their abilities, which can lead to increased self-awareness. Through self-awareness, individuals can identify patterns of behavior or thought that may be contributing to their fear of failure. By recognizing these patterns, individuals can begin to challenge and change them, ultimately leading to a more positive mindset. Self-awareness also involves acknowledging and accepting one's emotions and thoughts surrounding failure. By tuning into their emotions, individuals can better understand the underlying causes of their fear and work towards addressing them. Additionally, self-awareness allows individuals to recognize their own accomplishments and strengths, which can serve as a source of confidence and motivation when facing challenges. Overall, self-reflection and awareness are powerful tools for overcoming the fear of failure. By taking the time to honestly assess oneself and tune into their emotions and thoughts, individuals can gain a deeper understanding of themselves and work towards developing a more positive mindset. This, in turn, can lead to increased confidence and resilience in the face of challenges.

3.2. Setting Realistic Goals

Setting realistic goals is an essential strategy for overcoming the fear of failure. When individuals set unrealistic or unattainable goals, they are more likely to experience disappointment, which can exacerbate their fear of failure. It is important for individuals to establish goals that are specific, measurable, achievable, relevant, and time-bound (SMART). By setting goals that are realistic and attainable, individuals can build their confidence and gradually work towards achieving larger objectives. Additionally, breaking down larger goals into smaller, more manageable tasks can also help individuals overcome their fear of failure. This step-by-step approach allows individuals to make progress towards their goals and celebrate their achievements along the way, ultimately boosting their self-esteem and reducing their fear of failure. In summary, setting realistic goals is a crucial step in overcoming the fear of failure, as it empowers individuals to make progress and build their confidence along the way.

3.3. Building Resilience and Self-Compassion

Building resilience and self-compassion are crucial strategies for overcoming the fear of failure. Resilience involves developing the ability to bounce back from setbacks and challenges, staying focused and positive in the face of adversity. This can be achieved through cultivating a growth mindset, where failures are seen as opportunities for learning and growth. Self-compassion, on the other hand, involves treating oneself with kindness and understanding, especially in times of failure. It is about acknowledging that everyone makes mistakes and that it is okay to be imperfect. To build resilience, it is important to develop coping skills such as mindfulness and problem-solving abilities. Mindfulness practices can help individuals stay present and calm in stressful situations, while problem-solving skills can enable them to tackle challenges effectively. Additionally, seeking social support and surrounding oneself with a supportive network can also contribute to building resilience. On the other hand, self-compassion can be nurtured through self-care practices, self-acceptance, and positive self-talk. These practices can help individuals develop a more compassionate and understanding attitude towards themselves, reducing the fear of failure and increasing their ability to bounce back from setbacks. In conclusion, building resilience and self-compassion are essential for overcoming the fear of failure. By developing these skills, individuals can strengthen their ability to face challenges, learn from their mistakes, and move forward with confidence and self-assurance. These strategies are integral to the process of overcoming the fear of failure and achieving success in various aspects of life.

4. Case Studies and Examples

In this section, we will explore real-life case studies and examples of individuals who have successfully overcome their fear of failure. By examining these specific instances, we can gain valuable insights into the strategies and techniques that have been effective in helping people confront and conquer their fears. One compelling case study is that of Sara Blakely, the founder of Spanx, who faced numerous rejections and setbacks before ultimately achieving success. Despite encountering failure and criticism, Blakely persevered and remained resilient in pursuing her goals. Her story serves as an inspiring example of how determination and a willingness to take risks can lead to triumph in the face of adversity. Additionally, the example of J.K. Rowling, the author of the Harry Potter series, illustrates the transformative power of resilience and perseverance in the face of failure. Rowling overcame multiple rejections from publishers and financial instability to become one of the most successful authors of our time. Her journey exemplifies the importance of resilience, self-belief, and the ability to learn from failure as key components in overcoming the fear of failure. These case studies and examples demonstrate that overcoming the fear of failure is possible, and they provide valuable insights into the mindset and strategies necessary for achieving this goal. By studying these real-world examples, we can gain inspiration and practical guidance for navigating our own fears and pursuing success with confidence and determination.

5. Conclusion

In conclusion, overcoming the fear of failure is a process that requires self-reflection, perseverance, and resilience. Throughout this essay, we have explored the various factors that contribute to the fear of failure, including societal pressure, personal expectations, and the impact of past experiences. We have also delved into the negative effects of this fear, such as missed opportunities, decreased self-esteem, and a reluctance to take risks. However, it is important to recognize that failure is a natural part of life and essential for personal growth and development. By reframing our mindset and learning to embrace failure as a learning opportunity, we can begin to shift our perspective and overcome the paralyzing fear that holds us back. It is through setting realistic goals, seeking support from others, and celebrating our successes, no matter how small, that we can begin to dismantle the barriers that the fear of failure erects. Ultimately, overcoming the fear of failure is an ongoing journey that requires dedication and self-compassion. By implementing the strategies and techniques discussed in this essay, individuals can begin to break free from the constraints of fear and cultivate a mindset that welcomes challenges and fosters personal and professional growth. It is through this process that we can begin to realize our full potential and live a more fulfilling and authentic life.

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How to Overcome Your Fear of Failure

• Susan Peppercorn

Think about what may happen if you do nothing.

People are quick to blame themselves for failure. But not doing something because you’re afraid to get started isn’t going to help you grow. Here are four strategies to help you get over the hump. Start by redefining what failure means to you. If you define failure as the discrepancy between what you hope to achieve (such as getting a job offer) and what you might achieve (learning from the experience), you can focus on what you learned, which helps you recalibrate for future challenges. It’s also important to set approach goals instead of avoidance goals: focus on what you want to achieve rather than what you want to avoid. Creating a “fear list” can also help. This is a list of what may not happen as a result of your fear — the cost of inaction. And finally, focus on learning. The chips aren’t always going to fall where you want them to — but if you expect that reality going into an event, you can be prepared to wring the most value out of whatever outcome.

A client (who I’ll call “Alex”) asked me to help him prepare to interview for a CEO role with a start-up. It was the first time he had interviewed for the C-level, and when we met, he was visibly agitated. I asked what was wrong, and he explained that he felt “paralyzed” by his fear of failing at the high-stakes meeting.

• Susan Peppercorn  is an executive career transition coach and speaker. She is the author of  Ditch Your Inner Critic at Work: Evidence-Based Strategies  to Thrive in Your Career. Numerous publications including the New York Times, Wall Street Journal, Fast Company, the Boston Globe, and SELF Magazine have tapped her for career advice. You can download her free Career Fit Self-Assessment and 25 Steps to a Successful Career Transition .

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Overcoming Fear of Failure Essay

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The level of growth and development has resulted to an increase in the technological knowhow and improvement of appliances. The search and presentation of information in websites has increased drastically over the past decades. Consequently, people are currently learning of the differences between websites. Some websites consist of shallow and unreliable information while others are educative and informative. This essay is aimed at analyzing the presentations of two individual websites relating to the fear of failure which is a topic in psychology. Fear of failure is a common subject in psychology and has been diversely researched on by numerous scholars (Knudson 1). Consequently, this essay evaluates the roles of research practitioners on how fear of failure generates and the significance of their research in the websites.

The Department of Psychology from the highly-recognized universities has conducted numerous researches on the validity of information in websites. Various articles and website give illustration on the effects caused by fear of failure on the human brains. The first website is an article written by Knudson Tellman on the reasons behind the fear of failure (Knudson 1). The article issues a generalized reasoning on the adverse effects that causes human beings to have the fear to fail. Fear results to lack of personal achievement and attainment of set goals. According to research, fear of failure is experienced in all stages of growth. The fear to fail starts affecting people from childhood to their adulthood.

Some people opt to drug addiction due to their increased fear of failing in their individual or corporate duties. The users of the recreational drugs tend to participate in unprotected sex, criminal gangs and societal challenges because few interact with the bad in society. Research shows that the adults have rational actions and attitudes towards decision making and thus the chances of adults making inappropriate decision become low. The author indicates in the article of the availability of fear to failure in every person. The website and article by Knudson gives a lot of examples to indicate the variations of the fear factor in all forms of life. The article continuously performs a clarification of the effects of fear of failure on children, adults, corporate businessmen and other categories in the economical and political fields (Knudson 1).

Mind tools healthcare research website facilitates an understanding to the different readers on the various challenges in medicine. The undertakings of the research practitioners based in ‘mindtools.com’ involve careful and detailed research on the various areas of research. According to an article from their website, the research practitioners indicated that fear of failure is a common feature in psychology and in research.

A critical analysis on the causes and the challenges faced by people is clearly enhanced in the article. The article provides knowledge of the effects generated from fear of failure in the different stages of life and in the different political, economical and social grounds. Other than the basic knowledge on the problems and causes of fear, the article indicates numerous related fields in the different sections of the webpage. This enhances the readers’ choice of information and thus produces room for extensive research and learning. The article illustrates different pictures that are supposed to enhance on the level of understanding and in pursuing the right remedy for the different causes of fear. The presentation of this article offers the reader an extensive field of research on the psychology topic.

The above websites have conducted individual research on the psychology subject and have produced outstanding levels of performance in their explanation and conclusion. However, ‘mindtools.com’ provides detailed information in their web page. This acts as an educative and informative piece to any researcher practitioner because different topics and illustration for detailed research are positioned in different areas on the website. I would therefore recommend this article to a friend doing research on drugs and addiction to the first article.

The website from ‘mind tools’ provides diverse areas of reference to the research practitioners. The diversity of the website presents clarity in the knowledge presentation. In addition, the provision of pictures enhances on the presentation and gives the reader an understanding of the adverse causes of fear of failure to humanity (Mind tools 1). From the research website, one can draw a critical analysis on the adverse effects of fear of failure and different ways of overcoming these challenges as clearly enhanced in the article.

The website includes the current pages of social media, Facebook, Tweeter and other currently used pages to illustrate to the reader of the accessibility of the information. Other than the basic knowledge on the problems and causes of addiction, the article indicates numerous related fields in the different sections of the webpage. In conclusion, a good website should meet its intended goal and also meet the needs of the readers (Mind tools 1). The website is supposed to be highly developed to facilitate efficiency during its usage. In addition, well-designed websites purport recognition and acceptance from different academic fields.

Works Cited

Knudson Tellman. Why We All Have Fear of Failure . PsychCentral. 2015. Web.

Mind tools. Overcoming Fear of Failure . Mindtools. 2015. Web.

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How to Overcome a Fear of Failure

• Characteristics

The fear of failure for many people is so intense it can impact their daily lives and ability to complete tasks. When thought of as a specific phobia, the fear of failure is known as atychiphobia .

It can be brought on by a variety of negative experiences associated with failure. Or, it can result from something directly learned or observed from others.

Read on to learn about how atychiphobia is characterized and what can be done to alleviate it.

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What Is Fear of Failure?

Everyone worries about failing at some point in their lives, but for those with atychiphobia, the fear of failure is pervasive and extreme.

People with atychiphobia may internalize failure, viewing it as a reflection of their worth. This causes them to see failure as a constant threat. They worry it will lead to embarrassment or that others will view them negatively.

Ranging from mild to severe, this irrational fear of failure can prevent people from trying to achieve goals and can cause paralyzing anxiety.

Fear of failure may also be rooted in other anxiety disorders and is tied to perfectionism .

Atychiphobia vs. Perfectionism

While atychiphobia and perfectionism have some similarities, there are distinct differences. A person with atychiphobia will primarily focus on and worry about failure. Someone with perfectionism typically has high personal standards and will strive to be (or appear to be) perfect.

Characteristics of Fear of Failure

Fearing failure to the point that it causes you to avoid situations and prevents you from achieving goals could mean you're experiencing atychiphobia.

The fear of failure can manifest in a number of ways, both physically and emotionally.

Physical Symptoms

• Sleep difficulties, often due to overthinking and severe anxiety
• An upset stomach or other digestive distress
• Joint and muscle pain
• Difficulty breathing
• Racing or pounding heart
• Chest pain or tightness
• Trembling or shaking
• Dizziness or light-headedness
• Hot or cold flashes
• Tingling sensations

Emotional Symptoms

• Feeling insecure and worrying excessively about failing
• Procrastinating/avoiding tasks that trigger anxiety
• Intense feelings of anxiety, fear, and panic when faced with situations that don't have a guarantee of success
• Lack of setting goals and working on goals
• Excessive focus on the future
• Engaging in all-or-nothing thinking
• Thinking you lack the skills to manage a situation or fulfill a task
• Missing deadlines or being late with assignments
• "Self-sabotaging" (failing by not trying instead of risking trying and failing)
• Feeling an intense need to escape
• Feeling “unreal”/detached from yourself
• Fear of losing control
• Knowing the fear is irrational, but being unable to control it

Diagnosing Fear of Failure

Although more complex than many other phobias, atychiphobia can fall under the umbrella of specific phobias. If the fear of failure is impacting your life, it's worth seeking professional help, such as with a mental health professional.

Mental health providers use criteria in the " Diagnostic and Statistical Manual of Mental Disorders " (DSM–5) to diagnose a phobia. Persons diagnosed with a specific phobia have a persistent and excessive fear (typically lasting more than six months) that interferes with daily activities at school, work, or home life.

Your mental health provider will ask you specific questions about your symptoms. They may also ask about your medical and psychiatric history. This information will be used to determine if you meet the diagnostic criteria for a phobia.

Famous Failures

Even successful people fail sometimes:

• Basketball great Michael Jordan didn’t make the varsity basketball team in his sophomore year of high school.
• Successful filmmaker Steven Spielberg was rejected by a film school three times.
• World-renowned entertainer Beyoncé lost on the TV competition show "Star Search" as part of her group Girls Tyme.
• Esteemed physicist Albert Einstein failed the entrance exam to a polytechnic school.
• Singer-songwriter Katy Perry's first album only sold 200 copies.
• Multitalented director, actor, and playwright Tyler Perry's first play was attended by only 30 people.

What Causes Fear of Failure

Specific phobias can be caused by a number of factors, including:

• Direct learning experiences : A traumatic experience in the feared situation, such as failing at something that had significant consequences or experiencing humiliation after a failure
• Observational learning experiences : Seeing others experience the feared situation, or living with that phobia, including growing up in a household in which an adult of significance such as a parent had a fear of failure
• Informational learning : Learning about the source of fear through avenues like the news, books, or television

Some factors that may be involved with fear of failure specifically include:

• Perfectionism, a personality style characterized by viewing anything short of perfection as being unacceptable
• Self-perception that is based on how others see you, and a fear of being viewed as a failure
• Growing up in a critical environment, unsupportive of mistakes or failures

Treating Atychiphobia

Professional treatments are available for specific phobias, including fear of failure.

Psychotherapy

Psychotherapy is a broad term that encompasses many types of talk therapy . Cognitive behavioral therapy (CBT) is a type of psychotherapy often used to treat phobias.

Psychodynamic psychotherapy is an approach that helps people better understand underlying conflicts and dynamics contributing to irrational fears of failure.

Cognitive Behavioral Therapy

CBT involves identifying unhealthy or harmful thinking and behavior patterns and changing them into healthy ones.

CBT for phobias may include exposure therapy, in which you are gradually introduced to the source of your phobia with increasing intensity in a controlled environment.

Medication is used less commonly than therapy for fear of failure, but antianxiety medications may be prescribed if you and your healthcare provider feel it would be beneficial.

Coping with Fear of Failure

Self-help is often suggested as a first-line treatment for fear of failure, depending on the severity of the phobia, access to professional therapy, and the amount of support needed.

Some ways to address your fear of failure include:

Redefine Failure

Changing the way you see failure can help you cope with it.

Look at failure as:

• An opportunity to learn
• A natural and universal part of life experienced by everyone
• A challenge to tackle instead of a threat

Be Pragmatic

Try to look at the situation or task as it really is, asking yourself:

• What are the likely outcomes?
• What can I do if the worst outcome happens?
• How can I plan for addressing challenges as they arise?

Be Kind to Yourself

• Recognize that some failure is inevitable for everyone.
• Practice forgiving yourself when you do fail.
• Focus on the failure as a failed task, not an indication of your self-worth.
• Look at what went right in the situation, even if the overall goal was not met.
• Challenge negative self-talk.

Mindfulness Techniques

Mindfulness and relaxation exercises can help you feel calm in the moment. They can also help to manage your overall anxiety. Exercises to try include:

• Deep breathing exercises
• Engaging your five senses—sight, sound, touch, smell, and taste—to help bring you to the present moment. For instance, notice four things that you can feel. Observe and describe their texture to help ground yourself.

Atychiphobia is an extreme fear of failure. It falls under the umbrella of specific phobias. This irrational fear of failure can prevent you from trying to achieve goals and can cause paralyzing anxiety.

If the fear of failure is impacting your life, it's worth seeking professional help, such as by seeing a mental health professional. Treatments are available for specific phobias, including psychotherapy and medication.

Certain self-help techniques, like practicing mindfulness and challenging negative self-talk, can also be beneficial.

National Institute of Mental Health. Specific phobias.

Kentucky Counseling Center. Atychiphobia, fear of failure: how to overcome it?

Dinç S, Ekşi H. A psychological counseling study on fear of failure and academic procrastination with a spiritually oriented cognitive behavioral group . Spiritual Psychology and Counseling. 2019;4(3):219-235. doi: 10.37898/spc.2019.4.3.85 

Curran T, Hill AP.  Perfectionism is increasing over time: A meta-analysis of birth cohort differences from 1989 to 2016 .  Psychol Bull . 2019;145(4):410-429. doi:10.1037/bul0000138

HelpGuide. Phobias and irrational fears .

Ph.D IM, Ph.D REM.  Phobias: The Psychology of Irrational Fear: The Psychology of Irrational Fear . ABC-CLIO; 2015.

World Health Organization. Phobias .

Penn Psychiatry. Specific phobias .

Reader's Digest. 14 ironic “failures” of wildly successful people . Updated October, 2021.

American Psychiatric Association. What is psychotherapy?

National Health Services. Treatment - phobias .

Greater Good. Three ways to overcome fear of failure at work .

Brock L. 3 Easy anxiety relief exercises you can use anywhere . Michigan Medicine.

Montero-Marin J, Garcia-Campayo J, Pérez-Yus MC, Zabaleta-del-Olmo E, Cuijpers P. Meditation techniques  v  . relaxation therapies when treating anxiety: a meta-analytic review .  Psychol Med . 2019;49(13):2118-2133. doi:10.1017/S0033291719001600

By Heather Jones Jones is a freelance writer with a strong focus on health, parenting, disability, and feminism.

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Fear Of Failure - Free Essay Examples and Topic Ideas

Fear of failure refers to a deep-seated anxiety and apprehension about not being able to meet one’s own expectations or those of others. It can manifest as a persistent sense of self-doubt or low self-esteem, leading to avoidance of challenging situations, procrastination, and a lack of motivation. This fear can have significant negative impacts on one’s personal and professional life, limiting opportunities and hindering growth and development. Overcoming fear of failure involves building resilience, facing challenges, and embracing mistakes as opportunities for learning and growth.

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Fear of Failure Essay Examples

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