No matter how many times we watch 3 Idiots and listen to Aamir Khan saying, “Success ke piche mat bhago, excellence ka picha karo” ("Don't chase success, chase excellence”) it is hard to accept failures when we experience it in real-time. The fear of failure, also known as failure syndrome, can hold individuals back from reaching their full potential, which can create self-doubt and a tendency to avoid new opportunities. Understanding this psychological pattern and learning strategies to overcome it can empower individuals to lead more fulfilling lives.

What is failure syndrome?

Failure syndrome is characterized by a persistent fear of failing, which leads to avoidance behaviours, low self-esteem, and perfectionism. "Failure Syndrome is often observed in individuals who experience the fear of failing or often anticipate failure, leading to low self-confidence, low self-esteem, etc. We can identify failure syndrome when the individual finds stepping out of their comfort zone challenging, doubts his/her capabilities in doing a task, and procrastinates fearing failure," explains Surbhi Sarin, Senior Manager, Counseling at eduVelocity Global.

According to Shreya R. Iyer, Habit Coach and ACE Personal Trainer at Alyve Health, "In our fast-paced world, ‘accomplishments’ are seen as a cornerstone of our existence. To lead a meaningful life, individuals are expected to reach milestone upon milestone and continue striving to be ‘better than’ themselves and others. While these principles help in achieving peak growth, they can often create an environment of high pressure and the crippling fear of failing or making mistakes."

Failure syndrome can manifest in various ways, including:

Psychological and physiological effects

Failure syndrome can impact mental and physical health. Dr Rahul Chandhok, Head Consultant, Mental Health & Behavioural Science at Artemis Hospital Gurgaon, highlights that it "typically arises due to low self-esteem, perfectionism, or traumatic experiences associated with previous failure." Physiological symptoms may include tachycardia, excessive sweating, and gastrointestinal distress. He explains that cognitive patterns often involve "catastrophic thinking, negative self-dialogue, and repetitive thoughts of inadequacy."

According to Dr. Prerna Mahindroo, Associate Professor at K J Somaiya Institute of Management, Mumbai, "This often leads to procrastination, reluctance to try new things, and avoidance of challenges due to a severe fear of setbacks. Such individuals tend to be highly self-critical, quit prematurely, and avoid risks due to fear of making errors."

How to overcome it

Overcoming failure syndrome requires a shift in mindset, resilience-building, and active engagement in self-improvement strategies.

Here are some expert-backed strategies:

1. Change your perspective

"One can improve in dealing with failure syndrome by shifting one's mindset and accepting failure as a learning tool, reflecting on past failures, identifying the lessons learned, setting achievable goals, and celebrating small wins," suggests Sarin. She emphasizes the importance of "paying attention to the journey and not just the outcome." You can also look it as it is not the failure that is important but the lesson that you have learnt in the process.

2. Develop emotional strength

Kiara Jain, Lifestyle Coach and Founder of Mindful Living, advises: "Prioritize being consistent and disciplined in your tasks without worrying about the outcome. Change your inner voice—start talking with kindness to yourself, just as you would to a friend." Building emotional intelligence and resilience is key to overcoming the fear of failure. She further adds that running away from competition or overthinking the entire concept of failure will not take you anywhere. One must build emotional strength to overcome these challenges.

3. Mindfulness and stress management techniques

Practices like deep breathing, meditation, and mindfulness-based stress reduction can help manage anxiety. Dr Chandhok recommends Cognitive-Behavioral Therapy (CBT) to challenge negative beliefs about failure. "Practicing cognitive restructuring—replacing ‘I can’t do this’ with ‘I’ll give it my best effort’—is a powerful technique."

4. Embrace growth mindset

Dr. Krupa Rai, Associate Professor at K J Somaiya Institute of Management, Mumbai, stresses the importance of positive self-talk and constructive forgiveness. "Failure syndrome perpetuates itself, creating a vicious cycle. Practising positive self-talk and constructive forgiveness can help break this cycle."

“For example, a parent’s or boss’s low expectations can unintentionally shape the child's or employee's behaviour, leading them to withdraw or perform poorly. Positive self-talk and practicing constructive forgiveness will help an individual to cope with failure syndrome,” Dr Rai adds.

5. Seek support if required

Having a support system of friends, family, and mentors is crucial. Shreya Pathak, a PR Professional, shares from personal experience, "Lean on your support system—your family and close friends see your potential even when you can’t. They’ll remind you that one failure doesn’t define your journey." Pathak shares, “Speaking from personal experience, I’ve faced this countless times. I’ve been stuck in moments where my mind felt blank, where I couldn’t see a way forward. But as time passed, I realized that to move ahead and reach my goals, I had to confront this mindset. I learned to accept failure—not as a defining feature of the future but as a part of life. Whether it’s about career aspirations or personal growth, embracing failure with courage and refusing to let it dictate what comes next has been a powerful shift for me.”

6. Change your attitude towards criticism

"Constructive criticism is a good thing. If you change your narrative towards criticism and learn to improve from it, it helps by leaps and bounds," suggests Jain. Viewing rejection as a stepping stone rather than a dead-end is key to overcoming failure syndrome. That’s true! It is important to appreciate the feedback whether positive or negative and it might be the time to look within and see where you are wrong and where all you need to improve.

7. Focus on effort, not just outcome: Jinay Savla, investor and entrepreneur, suggests journaling to analyze whether you place too much importance on results over effort. “So the best way to overcome this by accepting the truth that outcomes will take care of itself when you are having fun in your efforts. Secondly, stop thinking about how the society perceives you. In reality, everyone is fighting their own battles.”

“And the last one is have friends. Because friendship is a skill that most of us have forgotten. We make time for meetings, some urgent last minute assignments but when was the last time we made time for our friends. When did we say NO to work because we wanted to spend time with family & friends. Staying happy is an art. The happier you are, failure syndrome will run away from you,” he adds.

Failure syndrome can feel overwhelming, but with the right mindset and strategies, it is possible to overcome it. "Overcoming failure syndrome requires a lot of self-compassion and persistence. One must remember that every step helps build confidence and reinforce one's belief in one's abilities. Success is never about failing but about rising stronger every time you do," reminds Sarin.

By shifting perspectives, practising self-compassion, and developing resilience, individuals can break free from the grip of failure syndrome and embrace challenges with confidence. As George Addair famously said, “Everything you’ve ever wanted is sitting on the other side of fear.”