Fear of failure (atychiphobia) is an intense anxiety about messing up, stemming from fear of shame, judgment, or self-devaluation, and it significantly impacts mental health by causing procrastination, perfectionism, social anxiety, and even panic attacks, often linked to low self-esteem and perfectionistic beliefs. It manifests as worrying, physical symptoms (sweating, rapid heart rate), and avoidance behaviors, but can be managed with Cognitive Behavioral Therapy (CBT), breaking down goals, practicing self-compassion, and reframing failure as learning.

Fear of failure can lead to a broad range of emotional and psychological problems, including shame, depression, anxiety, panic attacks or low self-esteem. It may negatively affect how you perform at school or work, or how you interact with friends and family members.

Atychiphobia and perfectionism are not the same thing. They have some similarities but they are different. Perfectionism means you try to be flawless and have an intense focus on success. Someone with atychiphobia focuses on failure and battles feelings of panic, worry or doom about what could happen if failure happens.

Some possible causes of atychiphobia include: family history, learned behavior, other phobias, and traumatic experiences.

Some symptoms of atychiphobia are: being afraid of performing simple tasks at work, home, or school; angry or irritable; depressed or sad; pessimistic; prone to procrastination if a task or activity seems challenging; unable to maintain relationships; unwilling to accept constructive criticism or help; and atychiphobia can cause panic attacks.

There aren’t any tests to diagnose the fear of failure. Your healthcare provider can diagnose the condition based on discussions with you about: -your symptoms, -how long they’ve been happening, -how they interfere in your life.

Overcoming the fear of failure involves employing various practical strategies that foster resilience and confidence. One of the most effective approaches is to reframe failure as a learning opportunity. Instead of viewing setbacks as evidence of incapacity, see them as valuable lessons that contribute to growth. This positive perspective encourages persistence and reduces anxiety around making mistakes.

Practicing self-compassion and positive self-talk is also crucial. Being kind to oneself and replacing self-critical thoughts with encouraging messages can diminish feelings of shame and self-doubt. Developing a growth-mindset — the belief that abilities can be developed through effort — helps individuals see challenges as chances to improve rather than threats.

Overcoming the fear of failure isn’t an overnight achievement; it requires time and consistent effort. Recognizing that setbacks are part of the learning journey helps build resilience. Embracing gradual progress can lead to greater confidence and less anxiety about future challenges.

The good news is that the fear of failure doesn’t have to control your life. Some strategies to help are: -Reframe negative thoughts; -Shift your view of failure; -Break down goals into manageable steps; -Practice self-compassion; and Get support.

If you have a fear of failure and would like to work on it, reach out to Becky or Deb at Together We Can. We would be glad to support you through your journey. You can see us in person at 8 West Church Street or call us at (515) 391-3233. You can also send an email to twc50158@gmail.com.

——-

Becky Brown and Deb Williams are the cofounders of Together We Can, a mental health nonprofit based in Marshalltown.