Read on to learn about how atychiphobia is characterized and what can be done to alleviate it.
Definition of 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.
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.
Characteristics
Fearing failure to the point 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 anxietyFatigueSweatingAn upset stomach or other digestive distressJoint and muscle painHeadachesDifficulty breathingRacing or pounding heartChest pain or tightnessTrembling or shakingDizziness or light-headednessHot or cold flashesTingling sensations
Emotional Symptoms
Feeling insecure and worrying excessively about failingProcrastinating/avoiding tasks that trigger anxietyIntense feelings of anxiety, fear, and panic when faced with situations that don’t have a guarantee of successLack of setting goals and working on goalsExcessive focus on the futureEngaging in all-or-nothing thinkingThinking you lack the skills to manage a situation or fulfill a taskMissing deadlines or being late with assignments"Self-sabotaging" (failing by not try instead of risking trying and failing)Feeling an intense need to escapeFeeling “unreal”/detached from yourselfFear of losing controlKnowing the fear is irrational, but being unable to control it
Diagnosis
Although more complex than many phobias, atychiphobia can fall under the umbrella of specific phobias.
According to the fifth edition of the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), to be diagnosed with a specific phobia, the following criteria must be met:
A persistent, excessive, unreasonable fear that occurs in the presence or anticipation of a specific object or situationAn immediate anxiety response when exposed to the source of fear, which may take the form of a panic attackRecognition that your fear is excessive or disproportionate to the actual threat posedAvoiding the source of fear, or enduring it with intense anxiety or distressAvoidance, anxious anticipation, or distress caused by the source of fear that significantly interferes with your normal routine, work (or school) functioning, or social activities and relationships, or a feeling of marked distress about having the phobiaPersistent fear, typically lasting for at least six monthsAnxiety, panic attacks, or avoidance associated with the source of fear not being better explained by another condition or mental disorder
If the fear of failure is impacting your life, it’s worth seeking professional help, such as with a mental health professional.
This can start with a visit to your primary healthcare provider. From there, a referral can be made to a mental health professional, if necessary.
Causes
Specific phobias can be caused by a number of factors, including:
Basketball great Michael Jordan didn’t make the varsity basketball team 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.
Direct learning experiences: A traumatic experience in the feared situation, such as failing at something that had significant consequences or experiencing humiliation after a failureObservational 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 failureInformational 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 unacceptableSelf-perception that is based on how others see you, and a fear of being viewed as a failureGrowing up in a critical environment, unsupportive of mistakes or failures
Treatment
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.
Part of 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
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
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 learnA natural and universal part of life experienced by everyoneA 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.
Summary
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.
Deep breathing exercises Engaging your senses Meditation
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.
A Word From Verywell
If the fear of failure is impacting your daily life, treatment is available to help you feel more confident and in control.
Your first step is to consult with your primary healthcare provider, who can refer you to a mental health professional, if necessary.
How you talk to yourself matters. Realize that everyone fails from time to time and that every failure is a learning experience. Mindfulness and relaxation techniques can help ease anxiety and allow you to live in the moment.
