Why Are We Afraid of Failure? Understanding Brain Mechanisms to Become Someone Who Can Take on Challenges

Hello, this is Satsuki!

“What if I fail...” “It would be embarrassing if things don't go well.”

Do you ever think like that, putting off things you want to do or choosing the safe path instead?

Actually, that is not because of your “weak will” or “lack of courage.”

Once you understand how the brain works, you should feel a bit more at ease knowing, “Oh, it wasn't just me.”

In this article, I will explain in an easy-to-understand way why people fear failure, incorporating the latest findings from neuroscience.

■ Fearing failure is a “normal reaction for survival”

Humans are instinctively built to “avoid danger.” This is a crucial function acquired during the process of evolution to maintain life and ensure the survival of offspring.

The “fear of failure” we feel is not just an emotion; it is nothing less than our brain judging the possibility of a decline in social status or exclusion from the group as a “threat.”

Deeply involved in sensing this “threat” is the “amygdala” located deep within the brain. The amygdala is the primary region responsible for emotional responses such as fear and anxiety; when it detects danger, it instantly sounds an alarm, trying to keep us away from action.

For example, a past experience of failure in front of others may activate the amygdala, causing strong anxiety in similar situations later on. In other words, fearing failure is, in a sense, a “correct reaction” by the brain trying to protect us.

■ Why do we care about “what others think”? The workings of the social brain

It is said that Japanese people, in particular, tend to be highly conscious of “how they are seen by others.” This is thought to be heavily influenced by a collectivist cultural background rooted in an agrarian society.

From a neuroscience perspective, multiple regions of the brain work in coordination when we are conscious of the gaze or evaluation of others. Among them, the “medial prefrontal cortex” and the “posterior cingulate cortex” play particularly important roles.

The medial prefrontal cortex has been shown to activate when linking self-evaluation with the evaluation of others or when recognizing social norms. Also,

the posterior cingulate cortex is known to function when processing information about the self or simulating future situations based on past experiences. When these regions are overactive, it becomes easier for feelings of fear regarding negative evaluations from others—such as “I'm embarrassed” or “I don't want to be thought of as strange”—to intensify. This can be called a social brain function for maintaining harmony within a group and avoiding rejection.

■ The True Nature of the Brake That Stops Action: The Brain's Reward Prediction Circuit

When the fear of failure is strong, it becomes difficult to take on new challenges or find the drive to move forward. This "brake that makes us hesitate" involves brain regions such as the anterior cingulate cortex and the ventral striatum.

The anterior cingulate cortex plays a role in detecting conflict and errors, and in adjusting behavioral choices. If the outcome of an action is uncertain or if there is a past experience of failure, this region may activate, judge the action as high-risk, and send signals to inhibit the behavior.

Furthermore, the ventral striatum is a central part of the reward system and has the role of predicting the pleasure or sense of accomplishment resulting from an action. When the fear of failure is strong, this reward prediction becomes low, and the prediction that "even if I try hard, I might not get a good result" becomes dominant. Consequently, motivation for the action decreases, and the brain ends up putting on the brakes, thinking, "It's dangerous, so I'd better stop."

In other words,

• past experiences of failure

• excessive awareness of others' evaluations

• uncertainty of results

When these factors act in combination, the brain judges that "maintaining the status quo is safest" and applies the brakes to taking on challenges.

■ How Can We Stop Fearing Failure? Strategies to Utilize Brain Plasticity

From here on, based on the mechanisms of the brain, I will introduce concrete strategies to become "someone who can take on challenges." The brain has "plasticity," which allows it to change its structure and function through experience. It is important to utilize this characteristic.

Redefine failure as a "prediction error"

Instead of thinking "failure = the end," try to get into the habit of thinking, "I've gathered data for how to succeed next time." The brain learns by correcting the gap between predictions and actual situations (prediction error). Failure is precisely this "prediction error" and serves as valuable learning material for the brain. By focusing on what can be learned from failure, you can suppress the excessive reaction of the amygdala and create a positive learning loop.

Repeat small challenges to "reconstruct success experiences"

Instead of suddenly taking on big things, accumulate small, low-hurdle challenges such as "voicing an opinion" or "trying something new for just 10 minutes." Small success experiences activate the reward system, including the ventral striatum, and can train the brain to remember the positive prediction that "if I do it, I can do it." This makes it possible to suppress the activation of the amygdala, which feels fear and anxiety, and lower the psychological hurdle to taking on challenges.

Establish a "safety net" where you feel secure

Trying new things in an environment where you are less likely to be compared to others or excessively evaluated (e.g., time alone, time with trusted friends, or being near people who support you) is also effective. A safe environment suppresses the secretion of stress hormones and calms the excessive excitement of the amygdala. By repeating challenges in a place with psychological safety, the brain recognizes that "new actions are safe," which can reduce resistance to taking on challenges.

Note

This article introduces general trends based on the latest research findings in neuroscience and does not necessarily apply to everyone. If you experience persistent extreme anxiety or fear, or if it interferes with your daily life, we recommend that you do not push yourself and consult a professional medical institution (such as a psychiatrist or psychosomatic medicine clinic).

■ Summary

The reason you fear failure is not because you are weak-minded, but for a very rational reason: "your brain is trying to protect you from danger." However, your brain can change its reactions through your experiences and learning.

Why not start with what you can do, little by little?

"It was actually okay when I tried it!"

Such small successful experiences will gradually change your brain's circuits and support the courage to take the next step.

I am rooting for your challenges from the bottom of my heart.

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