Procrastination



Procrastination

Procrastination is not a time management problem. Instead, it’s a symptom or a byproduct of a person dealing with anxiety that they are not recognising. Does it surprise you that procrastination stems from your anxiety rather than from issues with your time management skills? Well, that is a common misperception that many people share about procrastination.

How Anxiety Leads to Procrastination

Procrastination often serves as an involuntary way for a person to manage unrecognised anxiety. However, this usually leads to more intense feelings as the individual continues to delay the activity until they are left with no choice but to complete it hurriedly and under pressure. As a result, anxiety produces a sense of relief in which you are creating a crisis that you resolve, and that’s why it is a very highly rewarding repetitive behaviour. Moreover, the problem with anxiety and procrastination is that it doesn’t respond to intellect.

People who have procrastination issues, which are often undiagnosed anxiety, usually have other underlying problems that are related to a lack of self-worth and self-esteem. They may have unknown issues with their belief systems, and therefore, they are not able to fix this.

Addressing both anxiety and low self-esteem issues through counselling or therapy for procrastination can help you work towards developing more balanced strategies for managing both your emotions and responsibilities.

Recognising Anxiety Triggers

A common scenario where anxiety-related procrastination occurs is when a task feels overwhelming or too large to tackle. In such cases, people delay starting because they fear failure or worry about not meeting expectations. As a result, this anxiety creates a cycle of avoidance.

Another scenario involves perfectionism. When individuals are fixated on completing a task perfectly, they may avoid starting it altogether. The fear of not achieving perfect results increases anxiety, which leads to putting off the task until the last minute.

Strategies for Overcoming Procrastination

Start managing procrastination better by following these practical and empowering strategies:

• Breaking tasks into smaller steps: Dividing large tasks into smaller, manageable steps can make them feel less overwhelming. This approach helps build momentum and creates a sense of progress that encourages you to tackle the next step confidently.
• Setting realistic goals and deadlines: When you create goals that are within reach and set deadlines you can realistically meet, it lowers the stress of feeling like you’re falling behind. This reduces anxiety and helps you stay focused.
• Developing a starting ritual: Creating a simple routine before starting a task, like having a cup of tea or setting up your workspace, can make it easier to begin. This habit signals your brain to shift into focus mode.
• Building self-efficacy and self-compassion: Take pride in small achievements to build confidence and allow room for mistakes without harsh judgment. Acknowledging your progress helps build resilience and keeps you motivated without being overly self-critical.

Getting Professional Help to Manage Procrastination

If you’ve tried different ways to manage anxiety-related procrastination on your own and still feel stuck, consider getting professional help. 

All In The Family Counselling offers therapy for procrastination that focuses on addressing the underlying anxiety fueling the behaviour. We utilise various therapeutic approaches, such as inquiry-based stress reduction, which helps individuals explore and challenge their stressful thoughts, cognitive-behavioural strategies that work to reshape negative thinking patterns, and relaxation and mindfulness practices structured to ease anxiety and increase present-moment awareness. These approaches can help empower individuals to break free from the procrastination cycle.

Additionally, a safe and convenient space is provided for individuals to seek therapy or counselling for procrastination. You can choose from flexible options such as in-office sessions, online therapy services like video consultations, and even intensive therapy retreats, ensuring that help is accessible and tailored to each person’s needs.

If you would like to learn how to address your anxiety or procrastination problems, consider taking an initial consultation. As procrastination isn’t simply a time management issue, getting professional therapy can help you uncover the root causes of your anxiety and low self-esteem that often fuel procrastination.

Please contact us to learn more about how our team at All In The Family Counselling can help you. Kindly send us a WhatsApp at +65 9030 7239 or email at tammy@allinthefamilycounseling.com. We look forward to helping you!