Why Anxiety Makes You Procrastinate—And How to Break the Cycle
People procrastinate for a variety of reasons. Some get easily distracted. Others might feel unmotivated or overwhelmed by their to-do list. While most of those issues can be overcome with a few helpful strategies, some procrastination problems have deeper roots.
If you’re someone who deals with anxiety, it could be what’s keeping you from getting things done in a timely manner.
Anxiety can contribute to procrastination in a few ways. You might have a fear of not being perfect or not doing things right, so it’s “easier” to avoid them. Or, you might start to wonder what the outcome will be. Anxiety is fueled by “what ifs,” and too many of those questions can cause you to get behind on the things you’re supposed to be doing.
Let’s dig deeper into why anxiety makes you procrastinate, and what you can do to move forward.
Fear of the Unknown
Whether you procrastinate at work, school, or even in your personal life, not knowing what’s going to happen could be the cause. Life is full of surprises, and while they’re often good things, anxiety can cause you to think negatively, no matter what.
There is often security and comfort in what’s familiar. If you don’t complete something, you’ll stay right where you are. Complete it, and things could change. Sound familiar? If that’s your mindset, your fear of the “what ifs” could be keeping you from completing your daily tasks, even if you know they need to get done.
Unfortunately, when those tasks are finally finished, you might struggle with guilt or negative self-talk. It’s not uncommon for people with anxiety to think negatively about themselves, and when you see what you accomplished, you’re more likely to wonder why you didn’t just get it done sooner, rather than choosing to celebrate the win.
Fear of Failure
Maybe you’re not as bothered by the unknown, but you have a fear of not getting things right. It’s not uncommon for people to procrastinate because they’re worried about the outcome.
Of course, this often becomes a self-fulfilling prophecy. The longer you put something off, the more rushed you’ll be when you finally tackle it. So, it likely won’t be your best work. That creates a cycle of negativity and fuels your fear even further. It can lead to perfectionism, which will cause you to procrastinate more often.
Fear of Rejection
Even if you’re confident you could do a task well, anxiety can cause you to focus on what others might think of you. Will your ideas get criticized or rejected? Will your boss think you’re not doing a good enough job? Maybe your spouse will lose confidence in your abilities if what you do isn’t “good enough.”
No one likes to be rejected. However, anxiety can cause you to worry about potential criticism that is very unlikely to happen. It makes it easier to avoid doing your tasks and running that “risk” rather than getting things done.
How to Fight Back
The best way to fight back against procrastination fueled by anxiety is to get to the source. By attending anxiety therapy, you can learn more about what’s causing your anxious thoughts. While that’s not always an easy step, it’s a necessary one on a true healing journey.
When you learn what’s triggering your anxiety, you’ll also learn how to challenge those negative thoughts. That includes the things that cause you to regularly procrastinate.
Therapy, self-care, and a strong support system can go a long way in helping you break the cycle as you take charge of your mental health and your productivity. If you’re ready to get started, contact us today.