How to Cancel Plans Due to Anxiety

How to Cancel Plans Due to Anxiety

It can be hard to say no when someone asks us to do something.

We might feel like we're letting them down, or that we're not good enough for the task.

But sometimes, our anxiety can get in the way and make it impossible for us to follow through on our commitments.

Here are a few tips on how to cancel plans gracefully, without letting your anxiety take over.  

Anxiety Therapists in Colorado

Maria Roncalli, LPC

Maria Roncalli, LPC

Colorado Springs, Colorado
(719) 203-7021
Bonna Machlan, Ph.D., LPC, CAS

Bonna Machlan, Ph.D., LPC, CAS

Colorado
(719) 452-4374
Noah Suess, MA, LPC

Noah Suess, MA, LPC

Colorado Springs, Colorado
(719) 481-3518
Meghan Purcell, LPCC

Meghan Purcell, LPCC

Pueblo, Colorado
(719) 696-3439
Derek Bonds, LPC

Derek Bonds, LPC

Pueblo, Colorado
(719) 696-3439
Jessica Packard, SWC

Jessica Packard, SWC

Colorado
(719) 345-2424
Megan Brausam, LPC

Megan Brausam, LPC

Colorado Springs, Colorado
(719) 481-3518
Katelynn Dwyer, LPCC

Katelynn Dwyer, LPCC

Colorado
(720) 449-4121
Arias Gonzales, MS, LPCC, NCC

Arias Gonzales, MS, LPCC, NCC

Colorado
(719) 345-2424
Molly Jameson, LCSW

Molly Jameson, LCSW

Colorado Springs, Colorado
(719) 602-1342
Marta Schmuki, LPC

Marta Schmuki, LPC

Colorado Springs, Colorado
(719) 203-7021
Kalsey Hartley, MS, LPCC

Kalsey Hartley, MS, LPCC

Colorado Springs, Colorado
(719) 452-4374
Andrea Burgess, LCSW

Andrea Burgess, LCSW

Colorado
(719) 345-2424
Julianna Miller, LPCC

Julianna Miller, LPCC

Aurora, Colorado
(720) 449-4121
Heather Comensky, LPC

Heather Comensky, LPC

Aurora, Colorado
(720) 449-4121

Be Honest with Yourself

If you're feeling anxious about an upcoming event or commitment, it's important to listen to your body and mind.

Don't try to push through the anxiety – this will only make it worse. Sometimes people lie to themselves and say they're okay when they're really not.

But if you're honest with yourself, you'll be able to make a more informed decision about whether or not you can handle the commitment.

If you're really not up for it, it's better to cancel than to try and force yourself to go through with it. This is important to remember when learning how to cancel plans due to anxiety.  

Be Honest with the Other Person

Once you've decided to cancel, it's important to be honest with the other person. Let them know that you're sorry but you won't be able to make it.

Don't try to make up excuses or lie about why you're canceling. Proper ways you can phrase it are:

  • "I'm sorry, but I won't be able to make it."
  • "Unfortunately, I have to cancel."
  • "I hope it isn't too disruptive, but I'm unable to make our plans."

Don't feel guilty. It's important not to beat yourself up about canceling. You're allowed to change your mind and you're allowed to put your mental health first.

Try to remind yourself that you're doing the best you can and that this isn't permanent.

If you need to, take some time for yourself to recover from the anxiety before committing to anything else. Being honest is an important step when learning how to cancel plans due to anxiety. 

Offer an Alternative

If you're canceling on someone last minute, it's always a good idea to offer an alternative date or time.

This way, you're still showing that you care about the commitment and you're not just flaking out.

It's a good way to show that you're still interested, even if you can't make it this time.

"Hey, I'm sorry but I won't be able to make our coffee date tomorrow. Would you be interested in meeting up next week instead?"

"I won't be able to make our lunch date, but how about dinner instead?"

These are a few ideas when you need to cancel plans due to anxiety.

Don't Over-Explain

When you're canceling plans, it's important not to over-explain yourself.

You don't need to go into detail about your anxiety or why you're canceling.

Keep it short, sweet, and to the point. The other person doesn't need to know all the intimate details of your mental health – they just need to know that you can't make it.

It can be exhausting to cancel plans due to anxiety, especially when you have anxiety. But it's important to put your mental health first.

You Are Valid for Caring for Your Mental Health

If you're feeling anxious about an upcoming event or commitment, it's important to listen to your body and mind.

Don't be hard on yourself – you're allowed to cancel plans, and you're doing what's best for your mental health.

Take some time for yourself, breathe, and remember that this isn't permanent.

You got this.

Consider Talking to your Friends and Family

Many of us experience anxiety at some point in our lives, whether it's in response to a stressful event or due to an underlying condition.

For some people, anxiety can be so debilitating that it interferes with their ability to lead a normal life. If you suffer from anxiety, you may find it difficult to commit to plans, cancel appointments, or even leave the house.

While it's important to respect your limits, it's also important to remember that social interaction can be beneficial for your mental health.

Talking to your friends and family about your anxiety can help you to feel more supported and understood, and it can also help to reduce the stigma surrounding mental illness.

If you're feeling anxious about an upcoming event, try to open up to your loved ones about your concerns.

They may be able to offer reassurance or suggestions that can help you to feel more comfortable.

FAQs

Is it better to cancel plans or just not show up?

It is always better to cancel plans rather than just not showing up.

If you don't show up, the other person is left wondering what happened and if you're okay.

When you cancel, you're being upfront and honest about the situation.

I have anxiety and I don't want to cancel my plans, what should I do?

If you're feeling anxious about an upcoming event or commitment, it's important to listen to your body and mind.

Don't try to push through the anxiety – this will only make it worse. Sometimes people with anxiety need to cancel plans to take care of themselves.

It's okay to put your mental health first.

I canceled my plans because of anxiety and now I feel guilty, what should I do?

It's important not to beat yourself up about canceling. You're allowed to change your mind and you're allowed to put your mental health first.

Try to remind yourself that you're doing the best you can and that this isn't permanent.

If you need to, take some time for yourself to recover from the anxiety before committing to anything else.

Seek Professional Help if Needed

If you find that you're constantly canceling plans due to anxiety, it might be time to seek professional help.

Anxiety can be a debilitating disorder, but there are treatments available that can help.

Don't be afraid to reach out for help if you're struggling.

Disclaimer

The information presented in this blog post should be used for informational purposes only. This blog post should not be used as a substitute for official medical advice from a licensed professional.

Conclusion

Canceling plans due to anxiety is nothing to be ashamed of. You're allowed to put your mental health first.

If you find yourself canceling plans often, it might be time to seek professional help for your anxiety.

Don't beat yourself up for prioritizing your mental health – you're doing the best you can.

Remember – you're not alone in this.

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December 4th, 2023

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