Starting with diaphragmatic breathing

One of the most accessible meditation techniques is deep diaphragmatic breathing. This type of breathing activates the body’s parasympathetic nervous system and can be particularly helpful for people who experience anxiety, worry, panic symptoms, or chronic stress.

A simple starting rhythm is 4 seconds inhaling and 6 seconds exhaling. If this pace feels uncomfortable, it can be adjusted to suit your comfort level. The goal is slow, steady breathing—not forcing relaxation.

Many clients benefit from pairing breathing with a mental “anchor,” such as imagining a calm beach, forest, or peaceful environment. This helps gently redirect attention when anxious thoughts arise.

How I support clients with meditation and relaxation

If you’d like support learning meditation or relaxation skills, I work with clients to:

• Understand how anxiety affects the nervous system
• Learn guided meditation and breathing techniques
• Practice grounding and relaxation exercises
• Manage intrusive or racing thoughts
• Improve focus and emotional regulation
• Integrate CBT strategies to challenge unhelpful thinking patterns

Meditation is most effective when it is personalized and incorporated into a broader therapy plan rather than used in isolation.

Cognitive distortions and fear of failure

Cognitive distortions are habitual ways of thinking that bias how we interpret experiences. They play a significant role in anxiety, perfectionism, and fear of failure. Below are some of the most common patterns I address in therapy.

• All-or-Nothing Thinking: Viewing situations in extremes, such as seeing yourself as a complete failure because of one mistake.
• Overgeneralization: Drawing broad conclusions from a single setback (e.g., “I failed once, so I will never succeed”).
• Catastrophizing: Expecting the worst-case scenario and magnifying consequences.
• Personalization: Taking responsibility for outcomes outside your control.
• Mental Filtering: Focusing only on perceived failures while discounting progress.
• Discounting the Positive: Minimizing successes or positive feedback.
• Labeling: Defining yourself by a mistake (e.g., “I’m a failure”).
• Mind Reading: Assuming others are judging you negatively without evidence.
• Should Statements: Rigid expectations such as “I should never fail.”
• Emotional Reasoning: Treating feelings as facts (“I feel incompetent, so I must be”).

These thinking patterns are commonly addressed in therapy for anxiety and perfectionism.

How avoidance reinforces anxiety

Behaviour plays a key role in how fear of failure is maintained. When we avoid situations where failure feels possible, anxiety may temporarily decrease—but the long-term result is often increased fear and reduced confidence.

Over time, avoidance teaches the brain that failure is dangerous and unmanageable, making similar situations even more anxiety-provoking in the future. This cycle is a common focus of Cognitive Behavioural Therapy (CBT).

Learning to tolerate failure in therapy

Part of the therapeutic process involves learning to approach—rather than avoid—situations where failure is possible. In my work as a psychologist, this is done gradually and collaboratively.

Clients are never pushed into situations they are not ready for. Instead, therapy focuses on building skills, confidence, and emotional tolerance so that failure can be experienced safely and constructively.

Over time, many people discover that they are far more capable of handling failure than they previously believed. This often leads to reduced anxiety, increased resilience, and greater engagement in meaningful activities.

When to seek support

If fear of failure is interfering with your work, relationships, or daily functioning, working with a regulated mental health professional can help. CBT and related evidence-based approaches are particularly effective for addressing anxiety, perfectionism, and avoidance patterns.

Learn more about working with a regulated provider: Psychologist in Vaughan, Psychotherapy in Vaughan, or anxiety counselling in Vaughan.