Although initially it may feel good, it gets worse as tasks are piling on while we are still squandering the time (although we know that we should not!). Missing important deadlines, failing to pay bills on time, putting redecoration of your house off, delaying with helping your kid to do their homework will surely put a strain on your relationships, work, and general mental well-being.

What prompts procrastination?

To all the procrastinators out there – the following methods could be a good starting point for breaking out your habit:

• Recognise what you are afraid of – failing or succeeding. Dealing with your reasons could already be helpful with getting the ball rolling.
• Prepare a to-do list and mark any essential deadlines as well as time needed to complete every task.
• Break tasks down into more doable smaller parts – do things step by step.
• Learn to recognise creeping into your mind temptation to procrastinate and try not to succumb. Push yourself a little, just a few minutes extra spent on a given task.
• Set some time during which all your attention is directed onto a particular task and any Facebook-like distractions are kept out of reach.
• Do not forget to reward yourself for having done the good work. Take a break, unwind, and do something you fancy.

Importantly, remember that procrastination can be dealt with and you are not alone!

*Sources:

1. https://www.verywellmind.com/the-psychology-of-procrastination-2795944
2. https://www.frontiersin.org/articles/10.3389/fpsyg.2018.01087/full
3. https://www.verywellmind.com/tips-for-overcoming-procrastination-2795714
4. Steel, P. (2007). The nature of procrastination: a meta-analytic and theoretical review of quintessential self-regulatory failure. Psychological bulletin, 133(1), 65-94. Doi: 10.1037/0033-2909.133.1.65.

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Importantly, social phobia is not the same as shyness. A shy person, despite being reserved and uncomfortable with other people, manages to overcome their anxiety and endures social interactions. A phobic person would be too intimidated and paralysed to do so.

Being amidst other people prompts various physical symptoms – an indication of feeling threatened – sweating, blushing, nausea, heart pounding, trembling, shortness of breath, muscle tension, blank mind, or dizziness to name just a few.

Such extreme reactions are often out of proportion to the situation insofar as you may be labeled as “socially awkward” and this gives you a scare even more. Indeed, at the core of social anxiety lies a strong fear of being scrutinised, criticised, embarrassed, humiliated, or rejected by those around you. Hence, eventually you shirk away and withdraw from daily interactions with unknown people and situations where you could be in the spotlight. To top it all, even the thought of some social events becomes dreadful, so you find yourself overthinking recent conversations and anticipating the worst scenario, which even has not taken place. Isolation seemingly works as a panacea but it is tricky and translates into a vicious circle. Slowly it all starts to feel insurmountable as if you were trapped.

Untreated, social phobia may take a great toll on close relationships, hobbies, school and work duties depriving of any pleasure they used to give you. Consequently, damaging social skills, self-esteem, personal achievements, and simply your personality. People who struggle with this mental condition are also more prone to substance abuse or suicide attempts.

Whether it is you or a person close to you who suffers from this condition, therapy could equip with some anxiety management skills and help to learn how to think differently about social interactions. It is also a safe space to be heard and an opportunity to understand why we react in certain ways.

*Sources:
1. https://www.youtube.com/watch?v=QJuSm4R8N4E
2.https://www.mayoclinic.org/diseases-conditions/social-anxiety-disorder/symptoms-causes/syc-20353561

The post Social Phobia (Social Anxiety Disorder) vs. Shyness – symptoms, differences, treatment appeared first on Psychotherapy Now in Leiden and the Hague.