Understanding procrastination can be complicated. It’s used as a coping mechanism to deal with anxiety, but it also can create more anxiety. To help prevent procrastination — and anxiety — from becoming larger issues, it’s helpful to know how procrastination works.
“Procrastination is both a symptom of anxiety and a cause of stress, so we can see how this can begin to be a vicious cycle,” says Jamie Downie, an associate therapist at Gateway to Solutions, a therapy clinic in New York.
Whether at work, school or in their own personal lives, many people experience some form of anxiety. It’s common to look for ways to avoid starting projects, assignments or tasks that are causing the stress.
But while there may be some initial relief at avoiding certain tasks or assignments, that relief ultimately leads to additional stress because the longer a task is delayed, the more insurmountable it appears to be.
“Although you may temporarily experience short-term relief from uncomfortable feelings, you compound the stress to higher levels when it comes time to address the task,” Downie explains. “It can lead to missed opportunities that can negatively impact your overall self-esteem.”
When unchecked, procrastination can exacerbate the symptoms of anxiety, as problems, tasks or assignments can seem more daunting when avoided. It’s important to be aware of the symptoms of procrastination and anxiety, as that knowledge makes it possible to notice when it’s happening and be more prepared to manage it.
“Symptoms of procrastination may include delaying tasks, engaging in time-wasting activities, a desire for perfectionism, anxiety, stress, reduced productivity and difficulty making decisions,” Downie says. “Symptoms of anxiety as they may relate to procrastination may include increased worry and catastrophic thinking, difficulty concentrating, fatigue, avoidance, increased heart rate and sweaty palms/shortness of breath.”
While anxiety can sometimes feel unmanageable, there are steps to help limit the escalation of symptoms and avoid procrastination. Procrastination can be more easily managed by prioritizing projects and exams, breaking larger tasks into smaller steps, being compassionate with yourself and taking accountability.
Downie also recommends creating a daily schedule, which breaks down tasks into smaller, more manageable deadlines.
“To avoid procrastination, remember that you have the power to take control of your tasks and deadlines,” Downie says. “Challenging any cognitive distortions that may drive procrastination or fear of performance/judgment can also be valuable.”
There are also strategies to help avoid anxiety in general, which will lessen the desire for procrastination.
“Grounding yourself in the present can be incredibly helpful in becoming less anxious,” Downie says. “Accepting the reality of the situation at hand can prevent avoidant behaviors. For instance, if you’re feeling anxious about a work task, remind yourself that it’s just a task and not a reflection of your worth.”
