By Does the idea of making mistakes paralyze you? Do you feel that your personal development is limited by the fear of failure? Atychiphobia defines a widespread clinical reality that can be treated with appropriate tools.
The fear of failure is part of our psychological DNA. No one likes to feel fallible, to fail in achieving their goals or to see their efforts go to waste. However, sometimes there are people who turn this normal concern into something pathological. This happens when this anxiety becomes paralyzing to the point of affecting daily life. It is called atychiphobia and you have to know this fear well in order to overcome it.
We are faced with an irrational and abnormal fear of mistakes, defeat, and failure. Behind this clinical reality there may be anything from high self-demands and cognitive biases to traumatic experiences from the past. One way to address this anxiety disorder is by reformulating certain mental patterns and redefining the concept of failure. We explain how.
What is atychiphobia?
Atychiphobia is a mental disorder that underlies many people. If you identify with this trait, the first thing you will see as limited is your personal growth. What is even more striking is that it is a psychological phenomenon that begins early.
A publication published in Advances in Applied Sociology explains its impact among adolescents. Through evaluative/descriptive questionnaires, almost all admitted that the fear of failure has affected them, causing stress, self-doubt and anxiety.
This specific phobia internalizes failure as something inherent to your identity. There is, therefore, a form of learned helplessness often associated with other debilitating factors, such as extreme perfectionism . It is a type of anxiety that blocks any attempt to work on what you want and that feeds you distorted narratives. We tell you more below.
How does it manifest?
The two basic characteristics of specific phobias are fear and avoidance . Therefore, one of the most characteristic symptoms of the fear of failure is the tendency to inaction. You want to achieve your goals and conquer your dreams, but the anxiety of failure traps you in procrastination. Take note of more manifestations.
Cognitive symptoms
- Perfectionism.
- Excessive self-criticism.
- Critical internal dialogue.
- Persistent fear of failure.
- Constant cognitive distortions.
- Rumination that reviews the failures of yesterday.
- Interference of anxious thoughts.
- Irrational ideas that you are a failure.
- Pessimism or tendency to think that everything will go wrong.
Emotional symptoms
- Apathy.
- Shame.
- Irritability.
- Hopelessness.
- Low self-esteem .
- Fear of external judgment.
- Persistent fear of failure.
- Feelings of inferiority .
- Discomfort at not achieving established goals.
- Emotional paralysis or inability to make decisions, due to an intense emotional burden.
Behavioral manifestations
- Avoidance
- Procrastination
- Lack of initiative
- Constant distractions
- Abandonment of certain tasks
Physical manifestations
- Fatigue
- Tachycardia
- Muscle pain
- Digestive discomfort
- Sleep disorders
«I’ve missed over 9,000 shots in my career. I’ve lost nearly 300 games. Twenty-six times I’ve been trusted to take the game-winning shot and I’ve missed. I’ve missed over and over again in my life. And that’s why I’m successful.»
~ Michael Jordan ~
What can be the causes of fear of failure?
Charles Dickens said that “every failure teaches you something you needed to learn.” Most of us have been told this every time one of our dreams or goals was cut short. However, people who suffer from this fear do not see failure as an inevitable fact of life. They process it as a reality that defines the “self,” an inherent factor that weakens them.
On the other hand, if you are wondering what can cause this clinical condition, specific phobias often respond to genetic, family, environmental or developmental factors . However, this type of irrational fear involves some particularities that you will be interested in knowing.
Negative experiences from the past
- Psychological traumas: some of our traumas are a direct consequence of deep emotional wounds. Examples of this are being rejected by someone you loved, being publicly humiliated for a mistake, etc. This is one of the most common causes of atychiphobia.
- Significant failures: most of us carry more than one failure in our backpack in any area of life. Sometimes, certain experiences in this area can be experienced in a distressing way. Failing that exam that prevented you from entering the university you wanted or being exposed after a mistake at work are examples of this.
- Severe criticism: Did you grow up in a family where criticism was common? Were you invalidated in everything you did? Were they very demanding of you and you didn’t feel capable of almost anything ? Did you have another authority figure, such as a teacher, who judged you for your mistakes? These types of dynamics have a debilitating impact on the way you see yourself and on the narratives associated with failure.
Psychological factors
- Anxiety disorders : Atychiphobia, like all specific phobias, is often linked to broader anxiety disorders. Sometimes, there is an underlying generalized anxiety disorder or obsessive-compulsive disorder. A good diagnosis is key in these cases.
- Low self-esteem : this lack of appreciation, confidence and self-assurance usually leads to a wide range of psychological problems. Thus, it is very common for the fear of making mistakes and failing to be orchestrated by this lack of self-esteem in one’s own abilities and the persistent feeling of not being up to par.
- Perfectionism: We mentioned this earlier. People who have very high standards do not tolerate failure. They do not accept it or see it as an experience to learn from. This attitude tends to lead to intense anxiety about the possibility of not meeting their own expectations. It also leads to the phenomenon known as perfection paralysis .
Cultural and social factors
- Stigmatization of failure: In environments where failure is stigmatized or penalized, many of us can develop an intense fear of making mistakes. This is common in highly competitive work or educational environments.
- Social expectations: You’ve probably noticed this. There’s a lot of pressure in our culture to succeed and avoid failure at all costs. This can contribute to the fear of failure by making people feel like failure is not an acceptable option.
- Social comparisons: Who hasn’t done it before? We all compare ourselves to gain information and even to learn. However, sometimes this behavior can be harmful and disabling. Comparing yourself to others and perceiving that you don’t measure up to social standards fuels the fear of failure.
What treatment is there for atychiphobia?
A relentless saboteur of your human growth is the fear of failure. You will see life pass by from a small space in which your dreams, your potential, your personal and professional goals escape. Such a scenario hurts and little by little, you develop a more negative image of yourself. So what can we do if we want to overcome the fear of failure? The first step is to become aware of the problem.
The treatment available for atychiphobia is multifactorial. On the one hand, it is crucial to introduce new mental approaches and tools into your life. On the other hand, it is essential to have an adequate psychological evaluation. Understanding the reason for this phobia and assessing the possible presence of other clinical realities is essential. Let’s delve deeper into this approach.
Reframing narratives
Many of the beliefs that you have right now and that filter your way of seeing life come from your upbringing. It is time to analyze your conception of failure and reconstruct it in a healthier way. Understand, first, that the fear of failure is a universal human emotion . There will be no terrible consequences if you make a mistake, the world will not end because of it.
If your fear lies in disappointing others or showing that you are fallible, reconstruct this approach. Integrate into your mind that failure is the stepping stone that can lead you to well-being and success. What’s more, making mistakes and errors are actions that only concern you. What your environment thinks should not condition you.
New tools
Changes and improvements will not come if you do not introduce new coping resources into your daily life. All paralyzing and irrational fears are deactivated with more flexible mental approaches and progressive approaches to what terrifies you. Consider adopting some of the following strategies to achieve these small advances in your favor:
- Journaling : Keeping a journal to record thoughts and feelings about failure would help identify patterns and triggers, thus facilitating the process of reflection and change.
- Small, motivating goals: Clarify your goals, dreams and desires again and make sure they fit your values and are motivating. Then, break those goals down into smaller, more manageable goals to reduce your anxiety and increase your sense of accomplishment.
- Social support: Don’t let your irrational fears lead you to isolation, loneliness, and constant avoidance. Maintaining connections with friends and family who offer support and understanding can provide you with a solid foundation to face the fear of failure.
- Gradual exposure: Phobias always require a gradual approach to whatever you are afraid of. In the case of atychiphobia, it is advisable to move from inactivity to setting goals and carrying out activities that will help you learn to tolerate mistakes.
- Change your self-talk: Build a more positive, growth-oriented mental chatter rather than fear- and devaluation-oriented one. Instead of invalidating yourself when you make a mistake, talk to yourself with compassion and convince yourself that by failing, you gain the opportunity to learn something new.
Psychological therapy
Cognitive-behavioral therapy is often one of the most appropriate therapies for treating specific phobias. In this case, it will allow you to identify and modify distorted thoughts, as well as behavioral patterns related to the fear of failure.
Likewise, acceptance and commitment therapy focuses on helping people accept their negative emotions instead of avoiding them, and commit to actions that are aligned with their personal values. It is a very interesting model that guides people to tolerate mistakes and fit them into a necessary learning framework.
Failure does not define your worth
The fear of stumbling, making mistakes, screwing up, and, in essence, failing, is a universal emotion. If you’re going through a period of constantly missing out on opportunities because of the anxiety associated with defeat, it’s time to start making changes. Applying a growth mindset to move beyond the stagnation mindset requires self-confidence and courage.
Through daily courage to face your fears and resilience to learn from setbacks, failure can become a step towards success and self-realization. You just need to reformulate limiting beliefs and, little by little, break through your self-protection bubble. Sometimes, you have to challenge your fears and go drink at the lion’s pool. Only then will you regain your lost greatness. Try it!