Tackling anxiety induced procrastination

Everyone has occasional difficulties with procrastination. It’s really simple to put things off. Perhaps there is a new movie you want to see or a book you want to read that seems more exciting than completing that report. However, some people have task overload, and others battle with a perfectionist tendency that prevents them from starting anything because they worry it won’t be flawless.

For many persons with anxiety-related illnesses, including panic disorder, procrastination can be a major issue. Procrastination may result from the many symptoms of panic disorder and typical nervous personality features. Here are a few potential roadblocks to achieving your objectives and fulfilling your obligations. Read them through and ask yourself if you might be allowing these potential impediments to cause procrastination.

Why Do People Put Off Procrastinate?

procrastination tackling anxiety

Any factors contribute to people delaying and putting off critical responsibilities, including:

A desire for control—

some people may believe that delaying tasks provides them a greater sense of control over the projects they are working on since they can choose exactly what to accomplish when.

Being overburdened —

large undertakings or hours-long tasks can overwhelm anyone. However, those that procrastinate may feel overwhelmed by the scope of their workload and put it off forever.

Fear of failure—

procrastinators believe that a task that is never begun can never go wrong. Especially when trying something new, they frequently fear failing.

While some people choose to put off starting a task by tensely focusing on a screen, others choose a more proactive strategy. They will clean their rooms or do the dishes instead of working on a project with a short deadline in order to divert their attention from the demanding task at hand. People frequently put off getting to sleep. Retaliatory bedtime procrastination is a phenomenon when people delay going to sleep to fit in chores or hobbies. People may do this for a variety of reasons, such as because they dislike their jobs or are just busy with other things. Contrary to popular belief, folks who put things off are not necessarily lazy or have problems managing their time. 

How Anxiety causes Procrastination

Procrastination can result from anxiety for a variety of reasons. A few of these are:


The danger of perfectionism increases for people with anxiety disorders. While having such high standards may seem like a good quality, procrastination is more likely when one has perfectionism. The effects of perfectionism include:

  • When things don’t go as planned, you may feel defeated.
  • Delay chores because you are aware that you lack the time and/or energy to do them to your expectations.
  • Use bad logic and self-talk, such as the phrase “I should accomplish this assignment precisely or not at all,” while making decisions.
  • Have negative self-talk that interferes with your efforts to accomplish your goals


You may be unable to complete your tasks and reach your objectives if you worry. Sometimes our concern about the outcome prevents us from completing some tasks.

Being overburdened

When presented with a challenging undertaking, it is simple to become demoralized by the amount of work still to be done. When you put off doing something, it may be because you are unsure of where to start. Putting things off may make you feel better right now, but in the long run; it will most certainly make your life more stressful and anxious.

Low self-esteem and fear

Our own limiting thoughts and paralyzing anxieties might occasionally keep us from moving forward. It can be challenging for people with anxiety disorders to break negative thought patterns and are frequently predisposed to low self-esteem.

How to Stop Procrastinating things

It is possible to overcome procrastination and become more productive.  

  • Enhance your decision-making abilities. Complex issues can be intimidating, but having strong decision-making abilities can make handling the problem much easier. Give a thorough explanation of the problem and a list of possible solutions, including backup plans. Then, you can choose the finest!
  • Reduce the size of your chores by reducing them into manageable pieces. This will help you feel less stressed and much less overwhelmed by the problem.
  • Use the five-minute rule. If you have trouble getting things done, the five-minute rule is a great strategy. Start one quick task—it may be as easy as beginning the laundry—and give yourself five minutes to finish it.
  • Reward yourself; completing duties should be enjoyable. Have certain prizes in mind to treat yourself to after completing a particularly challenging task, such as your favorite coffee or a movie.
  • Utilize self-compassion. People who procrastinate frequently tend to be quite hard on them, labeling themselves as selfish or lazy. Developing self-compassion and being kind to you can boost your motivation and general mental health.
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