If this would not obviously make things worse, be more socially connected with people who have expectations of you; not necessarily friends but possibly colleagues or people who simply assume you should be working at times and get feedback about that in a natural way. It’s possible that the prospect of this is anxiety-inducing and would be awful but that it would not actually be very awful.
Recognize that you don’t need to do most things perfectly or even close to it, and as a corollary, you don’t need to be particularly ready to handle tasks even if they are important. You can handle an email or an urgent letter without priming yourself or being in the right state of mind. The vast majority of things are this way.
Sit in the start position of your task, as best as you can operationalize that (e.g, navigate to the email and open it, or hit the reply button and sit in front of it), for one minute, without taking your attention off of the task. Progress the amount of time upwards as necessary/possible. (One possible success-mode from doing this is that you get bored of being in this position or you become aware that you’re tired of the thing not being done. (You would hope your general anxiety about the task in day-to-day life would achieve this for you, but it’s not mechanically optimized enough to.) Another possible success-mode is that the immediate feelings you have about doing the task subside.)
If this would not obviously make things worse, be more socially connected with people who have expectations of you; not necessarily friends but possibly colleagues or people who simply assume you should be working at times and get feedback about that in a natural way. It’s possible that the prospect of this is anxiety-inducing and would be awful but that it would not actually be very awful.
Recognize that you don’t need to do most things perfectly or even close to it, and as a corollary, you don’t need to be particularly ready to handle tasks even if they are important. You can handle an email or an urgent letter without priming yourself or being in the right state of mind. The vast majority of things are this way.
Sit in the start position of your task, as best as you can operationalize that (e.g, navigate to the email and open it, or hit the reply button and sit in front of it), for one minute, without taking your attention off of the task. Progress the amount of time upwards as necessary/possible. (One possible success-mode from doing this is that you get bored of being in this position or you become aware that you’re tired of the thing not being done. (You would hope your general anxiety about the task in day-to-day life would achieve this for you, but it’s not mechanically optimized enough to.) Another possible success-mode is that the immediate feelings you have about doing the task subside.)
Beta-blockers.