Treating Procrastination Using EMDR and CBT
What is Procrastination? Why is it a Problem?
Therapy for procrastination may involve various approaches because of the multifaceted nature of this phenomenon. Procrastination is the act of delaying or postponing tasks that need to be completed. Postponing or delaying happens even when we are fully aware that such delays may lead to negative consequences or heightened stress levels. Systematically procrastinating might markedly interfere with daily life and professional performance. I have reviewed the reasons for procrastinating in one of my earlier articles. In this piece, I will briefly touch on two therapeutic approaches I employ in anti-procrastination therapy–cognitive behaviour therapy (CBT) and eye movement desensitisation and reprocessing (EMDR). Both can effectively help overcome non-clinical issues such as procrastination, underperformance and fear of failure.
Therapy for Procrastination: Cognitive Behavioural Coaching (CBC)
Cognitive behavioural coaching (CBC) rests on the fundamental premises of cognitive behaviour therapy (CBT), emphasising the interconnectedness of our thoughts, emotions and behaviours. By delving into, challenging and reshaping thinking patterns, both CBC and CBT facilitate changes towards a more functional life.
Yet, CBC centres on enhancing professional and personal fulfillment rather than dissecting psychological and behavioral obstacles. According to the cognitive-behavioural theory, irrational thoughts, which often distort reality, lead to demotivation in professional endeavors and relationships. Moreover, dysfunctional thoughts hinder goal setting and attainment. To enhance performance, CBC works on understanding how we form self-limiting assumptions and persist in holding onto them despite contradictory evidence.
Therapy for Procrastination: Eye Movement Desensitization and Reprocessing (EMDR) for Procrastination
The initial purpose of EMDR therapy was to treat posttraumatic stress disorder (PTSD). The EMDR theory suggests that mental health conditions stem from traumatic experiences and memories associated with them, which are not always explicit. Over time, EMDR has evolved to include adaptations for treating a diverse range of clinical conditions. Those include depression, generalised anxiety disorder, obsessive-compulsive disorder (OCD), phobias, panic attacks, adjustment disorder, etc. Furthermore, EMDR therapy has been adapted for managing non-clinical conditions, such as underperformance, major life transitions, setbacks, procrastination and the fear of failure.
The primary objective of the EMDR performance enhancement intervention was to help people manage performance anxiety and stress and conquer self-defeating beliefs. The intervention follows the EMDR-PEP protocol developed by Lendl and Foster (2017).
Yet, EMDR-PEP has become equally valuable in addressing common non-pathological issues. It is efficiently employed to navigate major life changes, handle setbacks, confront the fear of failure and address procrastination.
The EMDR performance enhancement intervention encourages individuals to acknowledge their strengths and areas that require improvement. Moreover, it helps them set and prioritise their objectives accordingly. EMDR-PEP is rooted in Positive Psychology and Health and Sports Psychology.
The EMDR-PEP approach is versatile and can benefit a broad spectrum of professions, including employees in various workplace settings and creative and performing artists.
Therapy for Procrastination: Summing Up
CBT and EMDR therapy are used to treat a broad spectrum of clinical conditions, including depression, anxiety and personality disorders. Moreover, their adaptability extends to non-pathological concerns such as underperformance, coping with life transitions, managing the fear of failure and overcoming procrastination. EMDR and CBT are comprehensive approaches, effective for people from diverse backgrounds.