Overcoming the fears that shape your career

Fear is not a weakness. It’s a built-in survival response designed to keep us safe. In the workplace, though, fear often attaches itself to psychological threats rather than physical ones: being judged, being rejected, making mistakes, or being exposed as “not good enough.” Our careers are closely tied to identity, income and self-worth, so these fears can quickly feel overwhelming, even when the actual risk is small. 

 

 

Being seen and judged

Nerves before speaking in a meeting, dread before a presentation, or discomfort at being the focus of attention in an interview is not uncommon. Underneath it all is the fear of visibility: if others really see you, they might criticise or reject you.

 

This fear often overlaps with imposter syndrome, which affects people at every level. From bosses to beginners, people can privately worry that they don’t truly belong, that they were lucky rather than capable, or that someone will eventually “see through them.” The result is hesitation, self-doubt and holding back. Over time, this limits visibility and growth, reinforcing the very beliefs people are trying to escape.

 

Anxiety lives physically as well as mentally. Before a stressful moment, standing tall, slowing your breathing and grounding your feet can calm your nervous system. Power poses can help too. Research by Amy Cuddy and colleagues at Harvard suggests that holding an expansive posture for a couple of minutes can increase feelings of confidence and reduce stress. Anchoring is another useful tool. By recalling a moment of confidence and linking it to a physical gesture, such as pressing your thumb and forefinger together, you can bring that confident state into the present just before you speak.

 

 

Rejection and failure

Asking for a raise, pitching an idea or applying for a promotion can all feel high stakes. The mind responds by running worst-case scenarios on repeat, and the more vividly you imagine these negative outcomes, the more real and threatening they feel.

 

The career consequences are hesitation, avoidance and missed opportunities. People talk themselves out of action before they’ve even begun.

 

A useful way to interrupt this pattern is to question it. When fear takes over, ask yourself how you know the feared outcome will happen. Most fears are built on assumptions, not facts. Then deliberately shift your focus to the best realistic outcome. Reframing rejection also helps. A “no” is rarely a verdict on your worth. More often, it’s information about timing, priorities or fit. Treating it as data rather than failure reduces its emotional sting.

 

 

Mistakes, criticism and conflict

Many people worry about saying the wrong thing, making the wrong decision or having difficult conversations. Paradoxically, this fear can increase the likelihood of mistakes, because anxiety pushes the brain into a reactive, less flexible state.

 

Perfectionism can often sit at the centre of this fear. The more pressure you put on yourself to be flawless, the harder it becomes to perform well. Public speaking is a good example. Treating a presentation like brain surgery causes stress; treating it as a conversation you can learn from should ease the pressure. Most mistakes are not career-ending – don’t allow fear to trick you into feeling that way.

 

For challenging conversations, small language shifts also matter. Framing issues as “What are we going to do about this?” rather than “What are you going to do?” reduces defensiveness and creates collaboration.

 

 

Seven steps to overcoming fear

To change fear patterns more systematically, I use an Integrated Change System built around seven steps, particularly effective in workplace settings where anxiety builds quietly.

1. Recognise – Identify What You’re Really Afraid Of. Name the real fear beneath the surface. Are you afraid of the task itself, or of how others might judge you? Clarity is the first step.
2. Relax – Calm the Conscious Mind. Use breathing and grounding to calm your body before meetings, interviews, or presentations.
3. Reward – Acknowledge the Secondary Gain. Notice the hidden payoff of the fear. Avoiding a conversation might protect you temporarily, but recognising this lets you choose a better long-term strategy.
4. Recipe – Deconstruct Your Fear Strategy. Observe the mental sequence that triggers the fear. Do you see a negative image, hear a critical voice, or feel tension? Identifying the pattern lets you interrupt it.
5. Release – Let Go of the Past. Let go of old workplace memories that are fuelling the fear. The past doesn’t dictate the present.
6. Recondition – Practise Responding Differently. Rehearse confident body language, use anchors, and practise in low-pressure situations so it feels natural when the stakes are higher.
7. Realise – Visualise a Successful Future. Visualise yourself handling the situation successfully. Mental rehearsal makes follow-through easier. 

Remember that fear is not fixed. It’s often just a repeated habit of thought and feeling. And like any habit, it can be changed. In the end, fear only has the power you continue to give it.

 

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Christopher Paul Jones is a leading Harley Street phobia expert and author of ‘Face your Fears’. See Christopher in action

 

Main image courtesy of iStockPhoto.com and Ildo Frazao