Updated: May 2
1. What is Procrastination?
Procrastination isn’t just about laziness or poor time management. It's a complex behavioral response that involves postponing tasks we perceive as daunting or unpleasant. While avoiding a task provides temporary relief, it often leads to increased stress as deadlines loom closer.
2. Anxiety: A Key Player in the Procrastination Puzzle
Anxiety can be understood as a feeling of unease, worry, or fear. While it’s natural to experience anxiety occasionally, chronic anxiety can interfere with our day-to-day tasks and decision-making.
Here's how anxiety ties into procrastination:
Anticipation of Failure: For many, the fear of not meeting expectations or facing criticism leads to avoidance. They'd rather not attempt a task than risk failing.
Perfectionism: Some individuals set extremely high standards for themselves. The anxiety stemming from the need to be perfect can make starting a task feel daunting.
Overwhelm: When faced with a multitude of tasks or a particularly challenging one, the uncertainty of where to start can amplify feelings of anxiety.
3. The Vicious Cycle
Anxiety can lead to procrastination, but here’s the catch - procrastination can also intensify anxiety. As tasks are delayed, the pressure of impending deadlines and the accumulating workload can increase stress levels, leading to a recurring loop of anxiety and avoidance.
4. Breaking the Cycle
Understanding the link between anxiety and procrastination is the first step. Here are some strategies to consider:
Prioritize and Break Down Tasks: Instead of viewing a project as one massive challenge, break it down into manageable bits. This makes starting less intimidating.
Set Realistic Standards: While aiming high is commendable, setting achievable goals can reduce the fear of failure.
Seek Support: Discussing your anxieties with someone may offer valuable insights and perspective.
Interested in exploring therapy for managing anxiety and/or procrastination? Reach out to PSYCHē for more information, learn more about our expert therapists, or book a consultation online today.
We also offer multiple DBT Skills Groups as well as an RO-DBT Skills Group. Groups are like a class, not therapy. Click the link to enroll in a group today.