Deadline pressure is a common anxiety that many people face. It can be overwhelming to have to work on a timeline along with all the other things you have going on. Deadlines are anything that has to be done at a certain time. It can be self-imposed or required. Some common deadlines to deal with are applying for school or a new job, studying, or a work project. No matter what the deadline is, it can come with a lot of stress and anxiety.
THE PROBLEM WITH DEADLINE PRESSURE
When facing deadline pressure, the anxiety can be paralyzing. It might be hard to find the motivation to get down to business. This can lead to missing the deadline or stressing out last minute to get it done. Missing a deadline generally has consequences. When it’s a pattern, it can cause more stress and worry that you’ll lose your job, fail your class, etc. When deadline pressure always turns into that last-minute hustle, it can feel even more stressful and difficult when you actually start to work.
Regardless of the outcome, if deadline pressure causes anxiety, it’s difficult anytime any deadline presents itself. This anxiety can be pervasive until things get done. It can keep you from being able to do your best work because so much of your mental energy is consumed by the pressure itself. Why go through life like that?
Lessen the pressure of deadlines and eliminate the intense anxiety that comes with it. Deadline pressure no longer needs to be scary and overwhelming.
HOW TO MANAGE DEADLINE PRESSURE:
- Organize a schedule. When just the idea of having a deadline is daunting, it can be much more manageable when you lay everything out in front of you. Get clear on what needs to get done and split things up in small steps. Focus on one step at a time. Write out a tentative schedule to give you an idea of when to do what. Be flexible to adapt as things evolve.
- Don’t forget about your self-care needs. Often there is this misconception that you have so much to do, so everything else needs to fall by the wayside. This will just burn you out and make it harder to do what you need to. Make sure you are eating, sleeping, making time for friends, and allowing relaxation time. Remember you are human being who has needs that can take priority.
- Notice when your burning out. Stay mindful of how you are feeling and notice your cues for burnout. Those signals may be losing focus, feeling anxious, hungry or tired, etc. That means it’s time to take a break. Do anything that gets you away from the deadline for a bit. This will allow you to come back more refreshed and energized
- Stop catastrophizing the outcome. A lot of times, deadline pressure is related to anxiety around succeeding and performing well. You might be worried you will fail your class or your boss will think you are incompetent. Remember these are fears and not definites. Challenge these worries and ask yourself “is this outcome really likely?” Focus on doing your best rather than how others will judge your work or what the result will be. All you can do is your best. Letting that worry take control doesn’t make it more likely you will do better. It actually makes it harder.
- Encourage yourself. Give yourself credit as you move through the pieces of the project/deadline. When you start to get anxious, remind yourself you can do it. Remember times in the past that you got through and did well. Keep cheering yourself on and work on staying positive about yourself and your work.
Most of the stress of deadline pressure is in the mindset. Taking control of your mentality with the above tips will help lessen deadline pressure and the related anxiety. Life is filled with all sorts of deadlines and it no longer has to feel scary and overwhelming.
Start better managing deadline pressure by filling your stress management toolbox. Download your free guide here.
Alyssa Mairanz, LMHC, DBTC
Alyssa Mairanz provides counseling and therapy services for life transitions, relationship issues, self esteem, depression, anxiety, and DBT and Psychodynamic therapy in a NYC group practice in the Flatiron District near Madison Square Park. She also serves the Village, Chelsea, Union Square, the Financial District and the surrounding areas.
Empower Your Mind Therapy’s mission is to helps our clients build the life they want and find more happiness and satisfaction.
