OK, so I used to have this problem, hardcore. Gave me a lot of trouble, I often overcommitted and ran away from tasks - but I've actually solved this problem now. It's not a fun solution, I have to do it every time (for now - the issue itself may fade with time) and it can be stressful, but it works and it isn't uncomfortable for very long.
So when I get distressed by a task I've put off, I use mindfulness techniques to stop myself from dissociating (going into my head, criticising myself for not doing it, psychoanalysing myself, other stuff that's not directly related to doing the task) and redirect my focus back to figuring out the first action I can take to progress the task. Thinking about the bigger-picture benefits of completing the task also help (how does completing this task advance goals that I care about?) Once I've figured it out, I continue to use the mindfulness techniques to remain present while I complete said task, only allowing my mind to wander in the direction of thinking more about the practical completion of the task (resolving other unknowns, breaking down big tasks, etc). Once I get this ball rolling the anxiety goes away, but it's hard to start because as TFA says, it comes with a strong repulsive instinct to avoid, procrastinate, do anything but the task that needs doing. You need to overcome that through focusing on the first step and doing it. "One foot in front of the other" as they say.
I think it comes from being overwhelmed - either from seeing the task as a complete object rather than breaking it down, not knowing how to advance it, feeling guilty over not having done it in time, or a million other reasons. You can't let being overwhelmed turn into avoidance - you have to confront and resolve the problem that's causing the emotional disturbance.
So when I get distressed by a task I've put off, I use mindfulness techniques to stop myself from dissociating (going into my head, criticising myself for not doing it, psychoanalysing myself, other stuff that's not directly related to doing the task) and redirect my focus back to figuring out the first action I can take to progress the task. Thinking about the bigger-picture benefits of completing the task also help (how does completing this task advance goals that I care about?) Once I've figured it out, I continue to use the mindfulness techniques to remain present while I complete said task, only allowing my mind to wander in the direction of thinking more about the practical completion of the task (resolving other unknowns, breaking down big tasks, etc). Once I get this ball rolling the anxiety goes away, but it's hard to start because as TFA says, it comes with a strong repulsive instinct to avoid, procrastinate, do anything but the task that needs doing. You need to overcome that through focusing on the first step and doing it. "One foot in front of the other" as they say.
I think it comes from being overwhelmed - either from seeing the task as a complete object rather than breaking it down, not knowing how to advance it, feeling guilty over not having done it in time, or a million other reasons. You can't let being overwhelmed turn into avoidance - you have to confront and resolve the problem that's causing the emotional disturbance.