Breaking Free: Overcoming Anxiety and Procrastination

by Emily Brown

March 5, 2025

It happens like clockwork. You open your laptop, stare at the 17 unread emails you’ve been avoiding, and suddenly your stomach twists into knots. You were supposed to answer them yesterday. Or last week. But now it’s too late, and the idea of responding feels impossible. And so begins the cycle: procrastination, panic, repeat.

The Discomforting Loop: Procrastination Fuels Anxiety

For many young adults, particularly those in Generation Z, this isn’t just an occasional bad habit—it’s a daily cycle. Procrastination, avoidance, stress, panic. Rinse and repeat. This paradox of seeking relief often rebounds, amplifying stress instead. According to RELEVANT Magazine, society needs proactive steps to manage this vicious loop.

Understanding the Anxiety Epidemic among Gen Z

Dr. Kevin Chapman, an anxiety specialist, suggests that this is both a new wave of anxiety awareness and an increase in anxiety levels. The “emerging adult” stage—a crucial period of transition—often lacks the stability that many need. The societal expectations versus financial realities create a vacuum that only fuels anxiety.

Technology’s Double-Edged Sword

Gen Z lives in a world where anxiety isn’t isolated; they share and experience it online, blurring the lines between reality and perception. Technology does bring awareness and connectivity, but, as Chapman highlights, it also enforces anxiety through comparison and constant digital stress. The ²⁴⁄₇ cycle of stressors doesn’t allow for disconnect, making mindfulness a challenge.

Distinguishing Between Stress and Anxiety

Language plays a crucial role in how we perceive our mental state. Chapman explains that stress and anxiety are not synonymous; understanding the distinction is essential for effective management. Stress is external, while anxiety feeds on internal fears of the future. Identifying what you’re experiencing can significantly improve responses to these emotions.

Practical Steps to Break the Cycle

Avoidance, though comforting momentarily, makes anxiety worse. Chapman advises focusing on immediate, tangible actions, like taking deep, controlled breaths to signal relaxation to your nervous system. A “three-point check” (assessing thoughts, physical sensations, and actions) helps focus on the present, breaking the spiral of inaction.

Moving Forward with Awareness and Small Steps

Procrastination is a form of emotional avoidance and the temporary release it offers is deceptive. The key, as Chapman states, is to start small—one email, one task at a time. Emphasizing small, manageable steps can shift perceptions and bring control.

While anxiety levels might be higher than in previous generations, there’s also a greater awareness and availability of resources. Addressing anxiety directly, instead of evading it, aligns with setting boundaries and breaking free from avoidance patterns. Opening your laptop and tackling just one of those 17 unread emails can be a step towards regaining control and breaking the cycle of procrastination and panic.