The FEAR of failure

FEAR is really an acronym for Future Event Appearing Real. The fear is your minds way of predicting a worst-case scenario that has not happened yet - based on your past experiences. It is futile.

# Context

Fear is a powerful emotion that can have both positive and negative effects on sport and performance. When managed properly, fear can motivate athletes to work harder and perform better. However, when fear turns into anxiety and paralyzes athletes, it can have a detrimental impact on their confidence and ability to perform under pressure. Fear appeals to the sympathetic nervous system, resulting in a fight or flight response. Anyone who has played sport long enough knows it's not a doorway to access flow state.

Fear of failure is a common concern for athletes of all levels. Whether it’s missing a shot, losing a game, or not meeting a performance expectation, failure can be a difficult obstacle to overcome. The key to note is - FEAR is created from within. The human mind is designed to predict and protect. Before you take the shot, your mind, unbeknownst to you has worked through the outcome of you successfully completing the shot or missing it. Unfortunately, most athletes choose to focus on the impact of missing the shot, resulting in the state of fear.

# Strategies to work through FEAR

1. Embrace the uncertain nature of sport, that is why you are playing it in the first place. Understand every move you make is an inherent part of any learning process, including sports and performance. Instead of fearing failure, embrace it as an opportunity to learn and grow. Every perceived mistake and setback is a chance to identify areas for improvement and develop new skills.

2. Setting realistic, attainable goals is essential for building self-confidence and reducing anxiety. Unrealistic goals can lead to unnecessary pressure and disappointment, making failure more likely. When setting goals, it’s important to focus on what you can control and break down larger goals into smaller, more achievable steps. There is no point in aspiring to be a professional tennis player if you have just learnt to pick up the racquet.

3. Instead of seeing failure as a personal flaw or weakness, reframe it as feedback. Analyze what went wrong, identify areas for improvement, and use that information to adjust your approach. Perceived failure can provide valuable information that can help you improve your performance and ultimately achieve your goals. Reframe is the single most powerful tool at your disposal, use it wisely.

4. Focusing solely on the outcome can increase anxiety and make failure more likely. Instead, shift your focus to the process of performing well. Focus on executing the right technique and strategies, and let the outcome take care of itself. This mindset can help you stay present and focused during competition, reducing the likelihood of choking under pressure. When I work with my athletes, I integrate a concept called fully committed, totally unattached. That is the only way forward to tackle the fear of failure.

5. Visualization is a powerful tool for reducing anxiety and building confidence. Before a performance, visualize yourself executing your techniques and strategies flawlessly, achieving your goals, and feeling proud of yourself. Visualization can help you feel more prepared and confident during competition, making failure less likely. Remember though, it only works if you believe the outcome you are seeking can be achieved. It comes from a place of security.

6. Having a support network can help reduce anxiety and provide a sense of accountability. This can be coaches, teammates, friends or family members. They can provide encouragement, motivation, and constructive feedback on your performance. Seek out people who believe in you and your abilities, and who can provide constructive feedback and support when you need it most.

7. Finally, staying present and focused can help reduce anxiety and improve performance. Many athletes become distracted by negative self-talk or external distractions such as the crowd or their opponents. Instead, focus on the present moment and what you need to do to execute your techniques and strategies correctly. Stay present, focused, and believe in yourself. I teach my athletes a technique called mindfully eating an apple - when the stakes are high, it enables them to turn inwards.

# Conclusion

In conclusion, fear of failure is a natural and normal part of sports and performance. However, by learning to manage and navigate that fear, you can improve your performance, build your confidence and ultimately achieve your goals. Remember to embrace the learning process, the uncertainty, set realistic goals, reframe failure as feedback, focus on the process, visualize success, build a support network, and stay present and focused. With these strategies, you can overcome your fear of failure and become a more successful athlete or performer. How are you navigating the fear currently? Is that strategy working for you?

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