What Is Anticipatory Anxiety?
Anxiety can take many forms, and one common type is anticipatory anxiety. This type of anxiety occurs when a person worries excessively about future events, often imagining worst-case scenarios before they even happen.
While a certain level of concern about the future is normal, anticipatory anxiety can become overwhelming, interfering with daily life and preventing individuals from enjoying experiences or taking risks. Let’s learn more about anticipatory anxiety and how to find relief.
How Anticipatory Anxiety Manifests
Anticipatory anxiety is characterized by persistent worry or dread about upcoming events, situations, or outcomes. Physical symptoms can come along with these thoughts and worries. An increased heart rate, sweating, tension, stomach discomfort, or difficulty sleeping are just a few of the physical symptoms. The anxiety could be specific to a life event, or it may be more general, affecting multiple areas of life.
Common Triggers of Anticipatory Anxiety
The triggers for anticipatory anxiety can vary from person to person. These are the most common triggers when it comes to this type of anxiety:
Exams or tests
Financial concerns
Health concerns
Legal battles
Medical procedures
Meetings
Moving
Presentations
Parties
Social interactions
Starting a new job
Work deadlines
Impact on Daily Life
When anticipatory anxiety is frequent or severe, it can start to harm a person’s emotional and functional well-being. When this happens, individuals may start to avoid situations that they fear, experience reduced productivity, or feel constant added pressure and stress. Over time, this avoidance can limit their personal growth and development, hinder social connections, and lower their overall quality of life.
How to Manage Anticipatory Anxiety
Fortunately, there are steps you can take to cope with anticipatory anxiety. It’s worth trying several techniques to see what works best for you.
Recognize and Name Your Anxiety
The first step in managing anticipatory anxiety is to recognize when it’s happening and put a name to it. When you find yourself worrying excessively about something in the future, try to pause and acknowledge that what you’re feeling is actually anticipatory anxiety. Identifying it and giving it a name can reduce the power it has over you and give you space to respond more thoughtfully.
Challenge Your Negative Thoughts
Anticipatory anxiety can be fueled by negative thoughts or patterns, such as catastrophic thinking or imagining the worst-case scenario. When this happens, try challenging these negative thoughts by asking yourself where the evidence is for this belief or thinking of more realistic outcomes for that scenario. A more balanced way of thinking can help to replace those negative thoughts and fears, reducing anxiety and building your confidence.
Ground Yourself in the Present Moment
Anticipatory anxiety tries to pull your mind into what-if questions about the future. To prevent this from happening, implement mindfulness techniques that bring you back to the present. Simple strategies, such as deep breathing, focusing on physical sensations in the body, or observing your surroundings, can help to calm and regulate your nervous system as well as help you feel more in control.
Take Care of Yourself
When you take care of yourself, you’re helping yourself feel good from the inside out. Healthy habits can help to support your emotional well-being and provide balance.
Eating a well-balanced diet, getting enough sleep each night, and finding ways to move your body throughout the day can help to improve your mood and lower your stress levels. You can also take care of yourself by engaging in activities that help to process any worries or fears you’re holding onto, such as journaling, meditation, or leaning on a friend for support.
Find Professional Guidance
If anticipatory anxiety is persistent or interferes with your daily life, consider reaching out to a therapist or counselor. Therapy for stress and anxiety can teach you the necessary skills to cope and live a fuller life. Don’t hesitate to schedule a consultation to get started.
About the Author
Christian Bumpous, LMFT, LPC is a licensed mental health therapist and founder of Therapie, Nashville’s leading destination for busy professionals seeking to thrive in life, work, and relationships. Christian specializes in helping professionals navigate life transitions, improve relationships, and overcome challenges like depression and anxiety. With a tailored approach that meets the unique needs of high-performing individuals, he offers therapy sessions in both English and German, available in-person or online.