I'm afraid we have to talk about fear.
Jokes aside, fear is always around, in our lives, professional and personal. The most fundamental emotions, known as the basic emotions, are those of anger, disgust, happiness, sadness, surprise and fear (hands up who pictured them as characters from Pixar's "Inside Out"). The basic emotions have a long history in human evolution, and they have developed in large part to help us make rapid judgments about stimuli and to quickly guide appropriate behavior (LeDoux, 2000).
Whether it's the fear of not meeting expectations or the fear of doing something you've never done before, these anxieties can paralyze us and block our progress. You probably have heard the motto "Fight the fear!" many times, but how about we embrace it instead? Understanding and embracing our fears can transform them into motivators that drive us toward success.
Cloke and Goldsmith (2011) claim expressing, acknowledging, reframing, and integrating emotions can be a powerful positive force for problem solving and conflict resolution. While expressing is quite straight-forward, let's take a closer look at other three steps.
Acknowledging fear is the first step toward managing it effectively. Take any person you look up to and I can bet my salary that they felt fear. Everyone feels fear at some point, you need to understand that and allow yourself a more open discussion about it.
To acknowledge fear, start by identifying the specific fears you have. It's important to accept that feeling fear is okay and should not be ashamed of. Self-compassion plays a significant role in this process, so be kind to yourself and avoid too harsh self-criticism.
Acknowledging fear allows us to reframe emotions and use them constructively.
To reframe fear, we shift our mindset to see it as an indicator of growth and potential rather than a threat.
Cognitive-behavioral therapy techniques encourage individuals to identify and challenge their negative thought patterns to see it without the bias of discomfort that the thought causes. For example, instead of viewing fear as a sign of approaching failure, we can reinterpret it as a natural response to stepping out of our comfort zones and taking on new challenges. There is a whole series of research from the Beck Institute for Cognitive Behavior Therapy on Anxiety (and more) if you want to delve deeper into the topic.
Imagine that you need to talk about something in front of an audience, whether that be a workshop or a monthly company presentation. It's natural to feel anxious about it, but this anxiety can be perceived as a sign that you care deeply about the topic and performance and that it’s an opportunity to showcase your expertise. Channel that energy into thorough preparation and practice and it will objectively increase your chances of success, also boosting your confidence.
This is true for daily "adult-life tasks" as well: things like the bank blocking your card, your car breaking down, or a conflict with your neighbor are challenges, not threats. This perspective helps you approach them with a growth mindset, focusing on learning and improvement rather than fear of failure.
Talking about fear of failure, it is one of the three most common professional fears I've encountered, along with the fear of making decisions and the fear of changes/innovations.
Fear of failure is fueled by the potential negative consequences of our actions, such as losing a job, damaging our reputation and facing financial instability. This fear often prevents us from taking risks or pursuing new opportunities. However, failure is a critical part of the learning process and can provide valuable insights and growth opportunities. Ever heard of 'failing fast'?
To overcome the fear of failure, try this:
- break down larger tasks into smaller, manageable goals to reduce the overwhelming nature of a big task;
- view failures as learning opportunities and focus on avoiding repeating them and not on blaming yourself;
- seek feedback to identify areas of improvement and reduce the fear of uncertainty.
Next, let's look at the fear of making (wrong) decisions.
The fear of making the wrong choice can lead to stagnation, analysis paralysis and avoidance behavior. This fear is often rooted in perfectionism and the high stakes associated with the outcomes of our decisions. One of the life-impacting examples is 'career anxiety' (Albion & Fogarty, 2002), which connects significant developmental milestones such as career decision-making with anxiety. We spend half of our awake time at work, and many people are unhappy with their path but afraid to change something.
This can be extrapolated on smaller decisions in your professional life and outside of it.
To effectively tame your fear, come to the battle prepared:
- gather information to make informed decisions based on data and insights;
- consider the consequences of each decision to predict the potential outcomes;
- take a̶ ̶l̶e̶a̶p̶ action. Sometimes, the best way to overcome fear is to make a decision and take action, learning from the results as you go.
The last one I wanted to cover is the fear of innovation. It's basically a fear of the unknown, as the majority of the changes challenge the status quo. The fear of innovation is tied to the uncertainty of outcomes and the potential for changes for the worse. This fear can hinder creativity and prevent organizations from evolving as they tend to just stick to known patterns even if they don't work anymore.
The fear of innovation correlates with the concepts described in "The Innovator's Dilemma" by Clayton Christensen. He argues that successful companies can fail precisely because they do everything right: they listen to their customers, invest in the most profitable products, and strive for continuous improvement. However, these strategies make them vulnerable to disruptive innovations that initially serve a niche market but eventually redefine the industry.
Companies fear innovation because it involves risks that can disrupt their established business models. There is a tendency to prioritize short-term gains over long-term growth, fearing the uncertainty of innovative ventures. And the book explains how businesses focus on immediate customer needs and profitability, often at the expense of long-term innovation. Despite the fact that it was published almost 30 years ago, the ideas still stand, and I strongly recommend checking it out (it's like "1984" but for business).
What can be done to address this fear?
- encourage a work environment where experimentation and creative thinking are valued to reframe the fear;
- provide the resources and support needed to take calculated risks;
- learn from both success and failure.
Finally, let's talk about integrating fear to work it out. These are techniques that I tried myself and they worked for me.
1. Simulate the worst-case scenario.
Have you heard of Murphy's law? Joke or not, my dad always says, "Hope for the best, prepare for the worst." When I have to deal with a situation, I simulate the worst possible scenario in my mind and outline a plan for handling it. This often reveals that the situation is not as desperate as it seems at first glance, reduces anxiety, and enables you to proceed with your tasks confidently. Even if things go wrong, you have your plan B.
2. Break Down the Problem.
Breaking a task into smaller, manageable steps can make it less intimidating and easier to approach. Then I can focus on one step at a time rather than being overwhelmed by the entire task.
3. Set Realistic Goals.
Setting S.M.A.R.T. goals can prevent the overwhelming feeling that leads to fear. Celebrate small victories along the way to build confidence and momentum.
4. Practice relaxation techniques.
Meditation and deep breathing exercises can reduce the physical symptoms of fear and help you maintain clarity and focus.
5. Ask for help.
Getting advice from someone who is objectively more experienced with the task at hand is not a weakness - it's a part of the learning path. Don't let your ego or fear of looking ignorant lead you to failure.
Fear is integral to our professional journey, but it doesn't have to be a barrier. By understanding the nature of our fears and employing strategies to manage them, we can transform fear into a catalyst for growth and innovation.
Embracing fear means integrating it into our decision-making process and using it as a motivator. As in Star Wars, you can't reject the Dark Side without knowing it first.
It's not about eliminating fear but learning to navigate through it effectively.
