Engin Sezen, MSW, PhD
The relationship between procrastination and anxiety is complex with serious implications.
Anxiety is a feeling of worry and unease. It refers to instances when we experience excessive
fear or apprehension about situations such as before a test, a job interview, or making significant
decisions. While occasional anxiety is a normal part of life, some of us suffer from clinical
anxiety, characterized by intense, persistent, and frequent episodes.
Procrastination is often seen as a simple delay in tasks. This delay might have negative
consequences. According to a study published in the Journal of Behavioral Decision Making,
procrastination is closely associated with anxiety and stress. The study suggests that
procrastination may serve as a coping mechanism for dealing with anxiety; yes, procrastination
may offer us temporary relief from the pressure of impending tasks. However, this short-lived
relief often creates increased anxiety as our deadlines loom and the pressure to complete tasks
intensifies. Such avoidance can lead to a vicious cycle where the delay increases anxiety, which
in turn leads to further procrastination. A study in the Journal of Clinical Psychology highlights
this cycle, noting that procrastination is not merely a time management issue but is deeply rooted
in emotional regulation. People with high levels of anxiety are more likely to procrastinate as a
way to manage their distressing emotions, yet this avoidance only serves to exacerbate their
anxiety in the long run.
Indeed, anxiety can fuel procrastination. When we feel overwhelmed by the fear of failure or the
perceived enormity of a task, we may delay starting it to avoid these uncomfortable feelings.
Anxiety can lead to procrastination by:
- Heightening aversion to a task, amplifies the negative emotions associated with it.
- Intensifying worry about a task, resulting in overthinking, feeling overwhelmed, and
uncertainty about how to begin, especially when faced with ambiguity. - Increasing rumination, causing preoccupation with painful past thoughts and distracting
focus from future tasks.
The impact of this procrastination-anxiety cycle on our wellness is significant. Chronic
procrastination can lead to feelings of guilt, shame, and low self-esteem, which are further
compounded by the anxiety of unfinished tasks. This creates a self-perpetuating cycle where
procrastination leads to anxiety, which leads to more procrastination. The Anxiety and
Depression Association of America (ADAA) reports that procrastination can significantly impair
daily functioning and quality of life.
The relationship between anxiety and procrastination is complex and influenced by various
factors such as self-efficacy and mindfulness. High self-efficacy can protect against the effects of
anxiety on procrastination. Different types of procrastination (e.g., anxious and hedonistic) and
forms of anxiety (e.g., as a stable personality trait or a temporary state) can interact in diverse
ways.
Anxiety does not always lead to procrastination. Some people manage to act promptly despite
feeling anxious, especially if their anxiety is mild and their motivation strong. In some cases,
anxiety might even reduce procrastination by prompting individuals to start tasks early due to
worry. Therefore, not everyone with anxiety procrastinates.
Moreover, other factors besides anxiety can cause procrastination, such as abstract goals, distant
rewards, depression, perfectionism, and ADHD. This means that not all procrastinators are
anxious, and anxious people who procrastinate may do so for reasons beyond just their anxiety.
In conclusion, the intricate relationship between procrastination and anxiety reveals a complex
interplay that significantly impacts our well-being and productivity. Understanding this dynamic
is vital for developing effective strategies to manage both issues. Anxiety, whether as a
temporary state or a chronic disorder, can fuel procrastination by increasing aversion to tasks,
intensifying worry, and causing rumination. Conversely, procrastination serves as a temporary
coping mechanism for anxiety, offering short-lived relief but ultimately exacerbating stress as
deadlines approach.
Chronic procrastination and anxiety create a vicious cycle, leading to feelings of guilt, shame,
and low self-esteem, which further impair daily functioning and quality of life. Factors such as
self-efficacy and mindfulness can mitigate the impact of anxiety on procrastination, highlighting
the importance of addressing these aspects in therapeutic interventions.
It is important to recognize that anxiety does not always result in procrastination, and other
factors like abstract goals, distant rewards, depression, perfectionism, and ADHD also contribute
to procrastination. This understanding underscores the need for a nuanced approach to managing
procrastination and anxiety, one that considers the unique experiences and psychological profiles
of individuals. By addressing the underlying causes and developing tailored strategies,
individuals can break the cycle and enhance their mental wellness and productivity.
Sources:
- Journal of Behavioral Decision Making
- Journal of Clinical Psychology
- Anxiety and Depression Association of America (ADAA)
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