Fear of failure causes us to put the brakes on our life. When we’re so afraid of failing at something, we either don’t try at all, or we subconsciously undermine our own efforts to avoid an even bigger failure. Without question, fear of failure is immobilizing and, when we allow it to dictate our choices and sit on the sidelines, we miss great opportunities and potential for success.
Signs of Fear of Failure
While none of us like to fail at anything, how do you know if your fear is an actual phobia (called “atychiphobia”) and one that is likely limiting your life? Here are some signs to watch for:
A reluctance to try new things
Self-sabotage in the form of procrastination or failure to follow through with goals
Low self-esteem or self-confidence
The thing to remember with failure is, it’s all a matter of perspective. We are the ones who ultimately decide how we want to think about failure. We have two choices. We can either think of failure as:
‘Proof’ of inadequacy, or…
An awesome learning experience
When we fail, we are given powerful lessons that help us to grow as people. In this way failure is like manure – some people see it as a nutrient-rich fertilizer while others see it as a pile of, well, you get the idea.
The bottom line is, failure stops us only if we let it. Did you know Michael Jordan, widely considered the greatest basket player of all time, was cut from his high school basketball team because his coach didn’t think he had enough skills? Jordan could have let fear of future failure stop him from becoming a legend, but he didn’t.
You don’t have to let fear of failure stop you from becoming a legend in your own life. Here are some ways you can cope:
Separate Your Identity from Failure
Most of us blur the lines between a personal failure and our overall identify. Just because you haven’t tasted success yet doesn’t mean you’re a failure. Making failure personal can take a toll on your self-esteem and confidence.
Rely on Logic, Not Emotions
As I mentioned, you can learn an awful lot from failure, but in order to do so you have to look at the failure logically, even analytically, suspending emotions of regret, frustration and anger. Become a scientist and ask yourself questions: Why did you fail? Was the failure totally out of your control? What might have led to a different outcome?
Don’t Give Your Power to Other People
Fear of failure is often rooted in a need to seek approval from others. We fear if we fail, we will be harshly judged by others and lose their respect. But when we care more about what other people think of us, we give our power away. What other people think about you is not necessarily the truth about you.
Sometimes when our fear of failure is so great, it helps to talk to someone who can help you gain a new perspective on it. Seeking guidance from a therapist may be just what you need to tackle your fear of failure and live the life you were meant to live.
If you or a loved one is interested in exploring treatment, please contact us today. We would be happy to speak with you about how a counselor on our team may be able to help.
Have you ever been so dejected or depressed that you began to question your worth as a person? What triggered that moment for you? Was it:
A rejection, break-up, or abandonment?
A harsh word or critique that hit like an arrow in the heart?
A failure to live up to your own expectations?
Feeling in over your head, burned out, or unable to perform?
As counselors, we often hear clients describe their feeling during these moments as “worthless.” It’s as if some lack of performing, achieving, belonging, or approval could strip away a person’s value as a human, leaving them with a sense of emptiness.
Do you have a sense of self-worth that goes up and down? A conditional self-worth that is dependant on being liked or on your achievements? As you’ve perhaps experienced, having a conditional self-worth can be risky:
Perhaps you overwork, overachieve, and compulsively climb ladders trying to prove yourself. Do ever really reach the finish line or are you stuck on a hamster wheel constantly striving? Does that cost you time with your family or friends? If a setback occurs, do you name yourself “failure” and pay a cost with anxiety, depression, or a suicidal urge?
Perhaps you base self-worth on the condition of others’ approval (which can go up or down). Do you have a good or bad day depending on if someone else’s reactions to you? Does that ever lead you to over-committing or people-pleasing? Do you hold back, minimizing your voice in relationships? If a subtle rejection occurs, do you notice yourself having a big emotional response?
Perfectionism is the embodiment of achievement-oriented or approval-oriented self worth. Brene Brown describes perfectionism and its cost best:
“Perfectionism is not the same thing has striving to be your best. Perfectionism is not about healthy achievement and growth. Perfectionism is the belief that if we live perfet, look perfect, and act perfect, we can minimize or avoid the pain of blame, judgment, and shame. It’s a shield. Perfectionism is a twenty-ton shield that we lug around thinking it will protect us when, in fact, it’s the thing that’s really preventing us from taking flight.”
It’s time to change how we think about WORTH. What if you could experience a form of self-worth that did not ebb and flow with your achievement or approval? Would you step off of the “conditional self-worth” rollercoaster? Wouldn’t it be amazing to experience security in your self-worth despite successes or failures!
I want to suggest two key strategies for revolutionizing your experience of self-worth.
Clarify what you really feel when you say you feel “WORTHLESS.”
I want to suggest that “WORTHLESS” is a judgment NOT a feeling. It’s a proclamation of subjective self-assessment. It is more thought than it is emotion. These judgments are similarly not feelings:
But, you might argue, “I DO feel strongly when I have those thoughts!” YES! A distorted negative self-evaluation would certainly evoke a strong feeling! Let’s see if we can clarify what you are really feeling in those moments. Perhaps one of these feeling words would more accurately describe the emotion that goes with that thought:
This perspective shifting skill is essential: Instead of going along with the “I’m worthless” judgment, NAME WHAT YOU’RE FEELING and WHY.
For example: “I’m feeling ashamed because I yelled at my kids.” “I am feeling afraid because I lost my job.” “I am feeling sad because she broke up with me.”
2. REDEFINE WORTH.
The striking reality is that there is no standard measurement of WORTH. There is not a test you can take, a medal you can earn, or a status you must reach. The concept of what defines self-worth is unscientific, self-determined, and deeply personal. YOU HAVE THE POWER to change your self-assessment.
What if you were to intentionally choose to believe WORTH is a birthright, something inherent in your humanness? I think that’s what the founders of our country believed when they wrote these words in the Declaration of Independence:
“We hold these Truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable rights, that among these are Life, Liberty, and the Pursuit of Happiness.”
WORTH does not have to be conditional. You can found your self-worth on the powerful certainty that you have sustaining value that can not be earned nor lost.
HYPOCRICY CHECK: Do you apply unconditional worth to other people better than to yourself? For example, if you’re a parent, your child might make choices that make you lose their trust, but could they ever lose worth in your eyes? Never! You might already believe in unconditional self-worth, as it applies to others. Are you applying the same concept to yourself? If not, now’s the time. Take the leap of faith. It’s worth it!
Now, if we combine the name-your-feelings skill with the concept of unconditional self-worth, you can see how it’s possible to make mistakes, have setbacks, and receive rejection without it meaning anything at all about your worth as a human.
If you’d like help building a secure sense of self-worth (or overcoming your achievement- or approval-oriented perfectionism), a therapist at Star Meadow Counseling is available to help.
The feeling of shame has a reputation of being the vampire of emotions–the feeling that will suck the life right out of you. Because it comes with it a very physical discomfort, heat, and pain, it’s probably on your list of emotions to be avoided at all costs.
In this blog, I’m going to ask (and attempt to answer) the hard questions: Why do we experience shame? What utility does it have for us? What’s a person to do when they’re feeling trapped in a shame spiral?
First, to understand why we experience shame, we have to explore what triggers it.
Shame happens when you’ve broken an agreement that you’ve made with yourself. It is a faithful (and loud) reminder that you’ve strayed out of bounds and broken an internal “rule.” Sometimes shame goes ahead of you, before you’ve actually done the “wrong” deed, preventing you from taking an action that would be out of alignment with your values.
Our internal “rules” are a mixture of AUTHENTIC and INAUTHENTIC shame, a concept pioneered by Karla McLaren in her book, “The Language of Emotions.”
AUTHENTIC shame happens when you’ve broken the code of your character or integrity. These “rules” are the moral code that you would apply NOT ONLY to yourself but to other people as well. For example, a part of my moral code is to not gossip. Every single time I find myself participating in gossip with a friend, a feeling of shame creeps up, informing me with its icky feeling that I’m out of line. My “rule” about gossip is one I would teach my children and one I’d hope all people would embrace.
AUTHENTIC shame helps you live a value-drive life. It acts like a curb, nudging you back to alignment with your deepest sense of integrity.
On the other hand, INAUTHENTIC shame happens when you’ve broken internalized rules that apply ONLY to you. Here are several examples:
A student to has to get all A’s and feels shame for that lone B+ on their transcript.
A teen girl feels shameful disgust for the fat on her body because she’s taken in messages that fat is abnormal/wrong/shameful
A woman has a miscarriage and feels shame, believing this wouldn’t have happened to her unless there was something bad/wrong with her.
A man looks in the mirror at his receding hairline and feels a twinge of shame, as if he’s broken the rule that a man must have a full head of hair.
A professional’s voice shakes while giving a presentation at work, feeling shame because they believe it’s bad/wrong to display any form of anxiety in public.
INAUTHENTIC shame is triggered by breaking the “rules” you have for yourself that you would NEVER intentionally pass on to other people.
With INAUTHENTIC shame, there is likely a part of you that recognizes the harmful nature of your “rules.” You might recognize that it contributes to your experience of depression, low self-esteem, poor body image, or toxic perfectionism. AND, you might still feel stuck, buying into those “rules” despite your recognition of the double standard at play.
HOW DOES INAUTHENTIC SHAME DEVELOP?
INAUTHENTIC shame springs forth from messages you’ve received from the outside (a critical comment from someone or maybe even messages from the media about what an ideal person is like). It’s as if you’ve taken someone else’s garbage home with you, accepted it as your own, and lived with its stench day after day.
THE REALITY IS: Whether your experience of shame is AUTHENTIC or INAUTHENTIC, 100% of the time it is informing you about internal rules that you are breaking.
4 STEPS FOR BREAKING OUT OF INAUTHENTIC SHAME
Start by labeling the shame as INAUTHENTIC, as something that has been applied to you and caused you harm.
Identify clearly what “rule” you are breaking. What are the specific details of the rule? For example: The rule that I’m not allowed to make mistakes OR The rule that I have to do X, Y, and Z by the time I’m 30 or else I’m a failure.
Ask yourself: Where did this rule come from? What has allowed this rule to take root in you over time? Whose garbage is this?
Try out Karla McLaren’s CONTRACT BURNING visualization skill for a powerful and effective way of releasing that old “rule.”
If you’d like help shifting out of INAUTHENTIC shame, a counselor may be able to help. The counselors with Star Meadow Counseling love helping clients explore and alter the “rules” that have kept them stuck.
Alexander, S. (2018). Mind Body Connections.
McLaren, K. (2010). Language of emotions. [United States]: Sounds True.
Core values are words that describe a person’s inner compass. Core values provide people with direction when they feel stuck, lost, or at a crossroads. They help you prioritize what’s really important in life. They reflect what gives a person their sense of meaning and purpose.
Values are different than goals, because you can’t check them off a to-do list. They are an ongoing, lived-out state of being. They aren’t something you do just once! A person living a value-driven life can more easily weather ups and down, even during those times that goals get derailed. They’re able to reorient to what’s most important to them because these values are a constant force of character.
Values differ from person to person, and even those with similar values might disagree in how they prioritize one over the other.
To help you identify your core values, you’ll find 5 reflection questions below. Write out your answers to the prompts, if you’re ready!
Looking back on your life, describe a “mountaintop” experience. This is a moment when you felt the most joyful, exuberant, and on top of the world. What were you doing? Who were you with? How did you get to this point?
Imagine yourself at your 90th birthday.What do you want to be remembered for? What will you look back on and think– “Yes! That was worth it!”
If you were to unexpectedly inherit $50 million dollars, how would you spend the money? What would you do with your time if you no longer needed to work to earn money?
Who are the two people in your life that you most admire? What qualities do you see in them that you aspire to?
Think about a challenge you’ve experienced in the past. How were you able to get through? What strengths did you exhibit that may have helped you overcome that hard struggle?
After answering the questions above, take a look at this list of Core Values, produced by Living More, LLC. See if you can identify the 3-5 top values for each of the writing prompts, which should give you a total of 15-25 top values. Then, from those top ranking values, try to narrow them down to a Top 5.
What’s next? You can create a personal mission statement formed from your top 5 values. It could start as simply as this: “It’s my mission in life to…..” If you’d like help exploring your values or processing your personal sense of purpose in life, a professional counselor is able to help.
“You either walk inside your story and own it or you stand outside your story and hustle for your worthiness.”
“The hardest challenge is to be yourself in a world where everyone is trying to make you be somebody else.”
“The most beautiful people we have known are those who have known defeat, known suffering, known struggle, known loss, and have found their way out of the depths. These persons have an appreciation, a sensitivity and an understanding of life that fills them with compassions, gentleness, and a deep loving concern. Beautiful people do not just happen.”
“Be who you are and say what you feel, because those who mind don’t matter and those who matter don’t mind.”
“Once you accept the fact that you’re not perfect, then you develop some confidence.”
“Remind yourself that you cannot fail at being yourself.”
“If only you could sense how important you are to the lives of those you meet; how important you can be to people you may never even dream of. There is something of yourself that you leave at every meeting with another person.”
“Face your deficiencies and acknowledge them; but do not let them master you. Let them teach you patience, sweetness, insight.”
“Accept who you are. Unless you’re a serial killer.”
“If you’re like me, practicing authenticity can feel like a daunting choice—there’s risk involved in putting your true self out in the world. But I believe there’s even more risk in hiding yourself and your gifts from the world.”
If you are ready to grow your self-esteem, self-acceptance, and self-worth, the counselors at Star Meadow Counseling are ready to help. Schedule an appointment today at (360) 952-3070 or email us at firstname.lastname@example.org.
Star Meadow Counseling is proud to help sponsor the 2017 Out of Darkness Community Walk. We have seen the impact that suicide can have on friends and family and are committed to spreading a message of hope to those that are suffering.
Every 40 seconds someone in the world dies by suicide. There are approximately one million suicide attempts in the US alone each year.