Administrative Phobia: How To Get Rid Of It For Good?

Last updated by Lauren Hart

Reimbursements for health insurance, gym membership, taxes, electricity... So many things that can pile up online or on paper, lying around in your inbox or on your furniture. But as soon as you try to get started, you get a lump in your throat. It’s impossible for you to open envelopes, complete a registration or pay a bill... You’d rather stick your head in the sand! There’s no doubt about it, you’re suffering from an administrative phobia. But how do you get rid of it? We’ll explain everything.

Administrative Phobia: How To Get Rid Of It For Good?

What are the causes of administrative phobia?

Symbolizing a state of anxiety caused by administrative tasks and a great reluctance to deal with them, administrative phobia has never been recognized as a real phobia 🤔.

In fact, administrative phobia “is just one” consequence of another problem. It may be a generalized anxiety state or other psychological disorder. Some people even have traumas linked to situations that have left their mark, such as a tax audit, negative financial consequences, etc. It can also affect people with major insecurities and a lack of self-confidence, who are afraid of doing the wrong thing.

👉 In other cases, it can also be a way of rebelling against the established order. They therefore want to escape obligations and/or refuse to force themselves into a boring activity that’s not worthy of their interest.

The symptoms of administrative phobia?

This phobia is often confused with procrastinationalso known as putting things off. But having a phobia isn’t about putting things off, it’s about simply ignoring them. So how can you tell the difference between administrative phobia and procrastination? Here are a few things to bear in mind when you have an administrative phobia:

  • You opt for an avoidance strategy by never opening your letterbox or emails, for fear of finding important documents.
  • Even if you can get a refund, you throw in the towel. Your anxiety is too great. If you have a dentist’s bill to send to your health insurance company, you’d rather pay 40 euros for a cavity than buy a stamp and go to the post office.
  • You need to cancel a number of memberships, such as the gym you never go to, but you’re sick to your stomach at the thought that you’ll have to collect a lot of documents to do this.
  • You have papers all over your house. It’s impossible to find anything, there’s paper in the kitchen, in the study, in the living room... You’re on the verge of Diogenes syndrome.
  • After numerous late payments, the reminders and/or salary deductions ring a bell...
  • You don’t like filling in documents and do everything you can to avoid this stage, whether on paper or even digitally.

👋 You may be interested in this article: What are the 10 most unusual phobias?

How to overcome administrative phobia?

It’s never easy to change behavior that you find problematic. Identifying and recognizing it is already a big part of the process. However, to combat administrative phobia, you’ll need to do a number of things, such as:

  • Choosing the right time: it’s best to carry out your administrative tasks in a quiet place that’s conducive to concentration. You need to feel motivated!
  • Prioritize your tasks: don’t do everything at once. Do it a little at a time to avoid getting disheartened. Don’t hesitate to take a break after each task.
  • Open your envelopes as you go: don’t wait for the mail to pile up! Open the envelopes one by one and make a note of the various deadlines on a to-do list or calendar. This will give you an overview of what needs to be done.

Editor’s note – A very real fear

Just because an administrative phobia isn’t recognized as a phobia doesn’t mean that it doesn’t exist and that it can’t have harmful consequences. On the contrary! It affects more and more people, and it’s not procrastination. So, if you recognize yourself in the symptoms and are having major difficulties, don’t hesitate to talk to a therapist. They’ll be able to set up behavioral and cognitive therapy to help you overcome this anxiety. Chin up!

🤗 Understanding yourself, accepting yourself, being happy... It’s here and now!


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Article presented by Lauren Hart

Writing is a beautiful means of expression that I cannot do without. It has allowed me to channel my hypersensitivity, plus I love writing about psychology and personal development. For me, self-understanding is the best way to move forward!

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Wengood's favorite tunes 🎵

Wengood's playlist


  1. Only LoveBen Howard
  2. Invalid date
  3. Fix YouColdplay
  4. Beautiful DayU2
  5. Thinking out LoudEd Sheeran
  6. White FlagDido
  7. Lay Me DownSam Smith
  8. Nine Million BicyclesKatie Melua
  9. Put Your Records OnCorinne Bailey Rae
  10. Summertime SadnessLana Del Rey
  11. Imagine - Remastered 2010John Lennon
  12. Shake It OutFlorence + The Machine
  13. Space Oddity - Love You Til Tuesday versionDavid Bowie
  14. What A Wonderful WorldLouis Armstrong
  15. With Or Without YouU2
  16. HelloAdele
  17. Don't Stop Me NowQueen
  18. Skinny LoveBirdy
  19. WingsBirdy
  20. Californian SoilLondon Grammar

"Be yourself; everyone else is already taken." 

- Oscar Wilde

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