Updated July 30, 2014.

For those with social anxiety disorder (SAD), having a lot to do can bring out an aspect of the disorder that doesn't get talked about too much. Procrastination!

How do those with SAD procrastinate? Procrastination is in essence a form of avoidance. People with SAD avoid anything to do with social or performance situations.

So you might procrastinate...

• Making a work phone call
• Starting work on a speech

• Calling a friend
• Talking to a supervisor
• Leaving the house
• Going shopping
• Going to the bank

You might even procrastinate in less obvious ways....

If you fear the judgment of others, you might procrastinate....

• Choosing gifts
• Planning meals for guests
• Starting an essay for school
• Even eating!

The list is endless.

Social anxiety wreaks havoc with your ability to get things done, because you are constantly thinking about how others will perceive what you do, what you say, how you look or what you choose.

Part of overcoming the disorder is learning to a) understand and accept that others care less than you think they do (through cognitive-behavioral therapy), and b) get to the point that you can let the feelings of being judged and evaluated roll of your back instead of block your path (through acceptance and commitment therapy).

If you are looking for ways to overcome procrastination in your life that is the result of social anxiety, here are some steps that you can take, while you also work on your disordered thinking.

1. Make a list.

Make a list of all of those things that you should be doing that you have instead been avoiding. Maybe you need to call and RSVP for a party, deposit a check, start a school assignment, or start an exercise program. Until you have a list of what you need to do, it will be hard to make a plan to get those things done.

2. Don't overcomplicate things.

People who are anxious tend to make things more complicated by over thinking how to get started. You don't need to perfectly plan every step of every task, or know exactly how everything will go before you start. Often, if you start thinking too much, you will end up not starting at all because of your worries about what could go wrong.

3. Reduce working memory overload.

If part of your procrastination problem involves having too many things to think about doing, invest in a day planner or other organizational tool to help plan your time. The added benefit of using a tool to keep track of important tasks rather than relying on your memory, is that you only have to think about tasks when it is time to do them, rather than constantly ruminating about everything that you need to do.

4. Have moderate goals.

You don't have to have a perfect conversation or write the perfect essay for your class. Think about having moderate goals, and it will make it easier to get started on what you need to do. Often, when you set more realistic expectations, getting started is easier, and you may even find yourself putting more energy into the task as you go along.

5. Think about realistic outcomes.

Just as you need to have moderate goals, you also need to think about realistic outcomes for tasks. Rather than catastrophizing and imagining the worst, or planning out how everything needs to go perfectly, think about what is likely to happen when you make that phone call. Sure, you might catch someone in a bad mood, or not have anything to say, but those events are not the end of the world, and you will get through them.

6. Ask for help.

Remember that you don't have to go everything alone. Maybe you are having trouble choosing a birthday gift because you really don't know what your friend would like. Don't be afraid to ask someone else's advice to get started on a task, or look to others who have been successful at doing what you need to do.

7. Get started.

Whether you feel ready or not, take the plunge and get started. Once you have started, you will begin to feel a sense of accomplishment. Waiting to feel ready will probably mean that you never start. Don't wait until you are ready.

8. Reward yourself.

If you do something that you have been procrastinating about, be sure to give yourself a reward. Some ideas might be to pick up a book from the library that you have been wanting to read, or taking a hike by yourself. Do anything that makes you feel happy and relaxed.

9. Delegate.

Sometimes, there are things on your list that you don't actually need to do yourself. If you can free up your time to do those things that are most important to you, then you will be less likely to procrastinate. Have someone else do the grocery shopping this week so you can focus on preparing your speech.

<sub>Sources:

Psych Central. Anxiety and Procrastination. Accessed July 29, 2014.

Social Anxiety Institute. Procrastination. Accessed July 29, 2014.

Psychology Today. 6 Tips for Overcoming Anxiety-Related Procrastination. Accessed July 29, 2014.</sub>