Overcoming the fear of making mistakes at work
Imagine submitting a report and realising later that you’ve made a critical error. The sinking feeling in your stomach is something you know all too well. In many workplaces, the fear of making mistakes can feel paralysing. But what if these mistakes could be our greatest teachers?
Why do we fear failing at work?
Many of us often grapple with a deep-seated fear of failure, particularly in work environments where high standards of excellence are expected. The pressure to perform well and succeed is tightly bound to self-worth and social standing, making even minor errors feel magnified. Concerns about making mistakes are not just about personal shortcomings but also the potential effects on our loved ones and our ability to meet our duties. This fear may also be the reason why some people strive for perfection.
Trying to be perfect can impact your productivity. You might find yourself constantly double-checking your work, struggling to delegate tasks and procrastinating out of fear of making mistakes. To counteract the negative effects of perfectionism, you have to normalise mistakes and openly discuss how to learn from them. This approach ties into the concept of psychological safety, which is the belief that your work environment supports taking interpersonal risks–such as speaking up, mentioning concerns, or disagreeing openly–without fear of negative repercussions.
Embracing mistakes as opportunities for growth can transform our approach to challenges. Let's explore practical strategies to turn this fear into a stepping stone for success.
1. Practise mindfulness techniques
Practising mindfulness techniques can be a powerful way to manage the anxiety associated with making mistakes at work. Mindfulness helps you stay present and focused, reducing the tendency to dwell on past errors or worry excessively about future ones. Consider some of these techniques in your daily routine to help calm your mind:
Body Scan: Perform a body scan exercise to increase awareness of physical tension. Start from your toes and work up to your head, consciously relaxing each area.
Breathing Exercises: Practise various breathing techniques, such as diaphragmatic breathing or the 4-7-8 method, to help manage anxiety and promote relaxation.
Sitting Meditation: Spend a few minutes each day in quiet meditation. Sit comfortably, focus on a calming image, relax and centre your thoughts.
Stretching: Incorporate gentle stretching into your routine to relieve physical tension and improve relaxation.
Regular mindfulness practice can help you manage stress and foster a healthier attitude towards mistakes, allowing you to address them with a more composed and constructive mindset.
2. Challenge your thoughts
Ask yourself: Am I able to read other people’s minds? When others in my team made mistakes in the past, did it seem like a big deal?
It's quite common for us to magnify our own blunders while underplaying those of others. Reflect on whether you would judge a colleague harshly for making a similar mistake. Chances are, you’d be more forgiving of others than yourself. By being aware of this tendency, you can work on developing a more balanced perspective. When you are able to challenge these thoughts, you can start to reduce the intense self-criticism that often leads to a fear of making mistakes.
Recognising this can help you approach your own mistakes with greater understanding and less anxiety. It's important to keep in mind that everyone makes mistakes and most of the time they are not as catastrophic as they initially seem. Acknowledging this truth can greatly help you in approaching your own mistakes with greater understanding and less stress.
3. Reframe your mistakes as opportunities to grow
Instead of viewing mistakes as failures, try to see them as valuable learning experiences. Each error you make provides a chance to gain insight, develop new skills and improve your performance. When you reframe mistakes in this way, they become stepping stones to growth rather than setbacks. This reflective practice not only helps in preventing similar mistakes but also fosters resilience and confidence for your personal and professional development.
For instance, after a significant project setback, take a moment to recognise your feelings of frustration or disappointment. Reflect on the sequence of events that led to the issue—was it a communication breakdown, a lack of resources, or perhaps a misjudgment in planning? Once identified, document these insights and think about actionable steps to avoid repeating the same mistakes. This might include improving team communication, setting clear boundaries or adjusting timelines for better project management.
Overcoming the fear of making mistakes at work is a gradual process that requires patience, self-compassion and a supportive environment. By embracing a growth mindset and setting realistic expectations, you can transform fear into a powerful tool for change. Remember, every mistake is an opportunity to learn, evolve and improve at what you do.
As the saying goes:
“The only real mistake is the one from which we learn nothing.”
References:
Cronkleton, E. (2019, April 9). 10 breathing techniques for stress relief. Healthline. https://www.healthline.com/health/breathing-exercise
MacNeil, C. (2024, February 20). Are you afraid of making mistakes at work? [2024]. Asana. https://asana.com/resources/making-mistakes-at-work
Moore, M. (2022, December 9). Atelophobia: Understanding and overcoming the fear of making mistakes. Psych Central. https://psychcentral.com/anxiety/overcoming-the-fear-of-making-mistakes