Anxiety, Procrastination, And How They're Linked

Think of that towering to-do list on your desk, which might seem to grow longer with each passing day. It's not that you don't want to tackle it and get it out of your way. However, each task may appear to be a mountain of stress, triggering a sinking feeling of anxiety in your gut. This scenario is no stranger to many of us; it is what we call anxiety-induced procrastination.

This isn't a typical bout of procrastination in which you might delay an important task. Anxiety-related procrastination typically involves a relentless cycle of anxiety and avoidance. As anxiety levels rise, so does the tendency to procrastinate, and vice versa. By figuring out why you're putting things off and finding ways to overcome your worries, you might start to break out of this harmful loop. In turn, you may be able to get things done and make progress in your personal and professional lives. 

What is anxiety vs procrastination?

Anxiety and procrastination might share some similarities and sometimes be connected, but they are not the same thing. Anxiety is an emotional state characterized by feelings of unease, worry, or fear. It can cause physical symptoms, such as increased heart rate, sweating, and muscle tension. Procrastination, on the other hand, refers to purposely delaying the completion of tasks or decision-making, usually because you want to avoid it or want a break.

Anxiety can sometimes lead to procrastination. For example, if a task makes you worried or uneasy, you might put it off. You may then experience a cycle of negative emotions as this delay in completing tasks generates even more anxiety. This can create a procrastination-anxiety loop that may be difficult to break free from. 

When you're feeling anxious, it can be easy to get overwhelmed and avoid what needs to be done, just to feel better for a little while. However, this can end up making the anxiety worse and lead to more procrastination.

There are many reasons why someone might feel anxious or procrastinate. It might be due to personality traits or things happening around them, like their upbringing, friends, or work environment. For some people, trying to be perfect can cause both anxiety and procrastination. When you're always aiming for perfection, tasks can feel overwhelming and cause you to avoid them, leading to more anxiety over time. 

Others might procrastinate because they don’t feel confident in their abilities or have trouble managing their time.

Knowing how anxiety and procrastination work together may be key to stopping the cycle and finding helpful ways to live with these feelings and actions.

Is there such thing as anxiety procrastination real?

Anxiety procrastination, also known as anxiety-induced procrastination, is a phenomenon in which individuals postpone tasks and activities due to feelings of anxiety and stress. Someone struggling with anxiety-induced procrastination may worry about failing or not living up to a standard of perfection. People with anxiety disorders might be more prone to experiencing this form of procrastination. 

For instance, someone who used to finish tasks on time but now misses deadlines, obsesses about doing things perfectly, or avoids tasks that involve interacting with others might be dealing with anxiety-induced procrastination. Someone who worries excessively, blames themselves, and feels resentful toward themselves may also be experiencing signs of anxiety-related procrastination.

There are various strategies you can use to overcome anxiety-induced procrastination, such as breaking large tasks into smaller tasks or practicing relaxation techniques like deep breathing or mindfulness meditation. Everyone's experience with anxiety procrastination may be different, but it can be vital to explore ways to manage anxiety effectively and lead a productive life.

How does self-efficacy relate to anxiety and procrastination?

The idea of self-efficacy comes from a theory created by Albert Bandura. In simple terms, it's the belief you have in your own abilities to get things done or handle different situations. It's not just about knowing how to do something but truly believing that you can do it.

People with high self-efficacy, or a lot of confidence in their abilities, tend to take on difficult tasks, stick with them, and work through any challenges that come up along the way. If someone has low self-efficacy, meaning they don't have much confidence in their abilities, they may be more likely to avoid hard tasks, give up quickly, and procrastinate.

There are a few factors that can shape a person's self-efficacy. For example, if someone has struggled with a task before, they might not feel confident about it in the future. This lack of confidence can make them feel anxious and lead them to put off the task, which is a form of procrastination. How a person feels physically and emotionally and what others have said to or about them can also affect their self-efficacy. 

Ways to tackle anxiety-related procrastination

Anxiety-related procrastination may feel like a never-ending loop. However, there are several ways you may be able to manage it. Keep in mind that the most appropriate way to manage anxiety-related procrastination can depend on the individual. Some people may find that certain strategies work more effectively for them than others. The following are some techniques you might consider trying if you’re struggling with anxiety-related procrastination.

Break tasks into smaller chunks

One effective way to tackle anxiety-related procrastination is by breaking tasks into smaller, more manageable chunks. If you’re faced with a large task, you may feel overwhelmed and want to procrastinate. By splitting up a task, such as a homework assignment, into smaller parts, it may become more manageable and easier to complete. Breaking up tasks may help reduce feelings of overwhelm and allow you to make progress on your projects with more ease.

Practice self-compassion

Another way to overcome anxiety-related procrastination is to be kind to yourself. It's okay to feel stressed or anxious about tasks and deadlines. Instead of being tough on yourself, recognize these feelings and understand that they can be managed. By practicing self-compassion, you might learn how to handle your anxiety more effectively and stop avoiding important tasks.

Prioritize tasks

It can help to consider which tasks are most important when trying to reduce anxiety-related procrastination. You might list all the tasks you have to do, arrange them by how important they are and when they're due, and work on them in that order. By completing the most important tasks first, you can reduce the feeling of being overwhelmed and make more progress, which might help lessen anxiety and procrastination.

Set realistic goals and deadlines

Another way you might be able to overcome anxiety-related procrastination is by setting realistic goals and deadlines. Sometimes, you might create milestones or goals that are too difficult or take on tasks that would take much more time to complete than what you’ve set aside for it. When you don’t reach these goals or complete these tasks, your self-efficacy might take a hit. Instead of setting yourself up for failure, it can be important to remain practical. When you think about how much time and effort a task will take beforehand, you can set goals and deadlines that you can meet. Having achievable deadlines may help lessen the pressure to finish a task quickly and reduce anxiety about finishing tasks on time. 

Use relaxation techniques

Using relaxation techniques like deep breathing exercises, mindfulness meditation, or progressive muscle relaxation may help manage anxiety and procrastination. These techniques can help you relax, experience less anxiety, and concentrate on your tasks more effectively. Implementing these strategies into your everyday life might help you manage anxiety-related procrastination successfully.

Online therapy for anxiety-related procrastination 

If you have been diagnosed or suspect you may have an anxiety disorder it can be important to seek professional help. Treating an underlying concern like anxiety may be part of the overall solution to overcoming procrastination. In some cases, a mental health care provider may recommend therapy or medication to help treat symptoms of anxiety. This may allow you to feel more empowered to complete important tasks at hand and avoid procrastination.

Online therapy can be a helpful option for people struggling with anxiety-related procrastination. Platforms like BetterHelp offer convenient and flexible support without the limits of traditional face-to-face appointments. With the ability to connect with a therapist from the comfort of your home at a time that works for you, you may find that virtual therapy fits into your lifestyle more conveniently than in-person therapy.

The efficacy of online therapy for anxiety and procrastination

Procrastination has been shown to be linked to mental health disorders such as anxiety. Treating these underlying conditions may effectively reduce the thoughts and behaviors associated with poor time management and procrastination. In a 2020 review, researchers assessed the efficacy of 20 different internet-delivered interventions for treating generalized anxiety disorder (GAD). Those participating in the study experienced significant reductions in anxiety, worry, functional impairment, and depression, as well as improvements in quality of life. These results support the efficacy of online therapy for anxiety and could carry over to behaviors related to procrastination.