Anticipatory Anxiety - Why You Worry About Things that Haven't Happened Yet

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Anticipatory Anxiety Symptoms & Treatment 🥶Anticipatory Anxiety: a symptom of different anxiety disorders 👀👉🏽 Generalized anxiety disorder 👉🏽 Panic disorder 👉🏽 Social anxiety disorder 👉🏽 Posttraumatic stress disorder What anticipatory anxiety looks like 🧐How to cope with it 🌻💭 Positive affirmations 🧘🏽‍♂️ Controlled breathing 📌 Normalize the stress-inducing event 🧠 Rest it out To wrap it up 🤗Disclaimer

✨POV✨: From regular meetings to first dates - why does every single event in everyday life make most people feel anxious? Do you relate, too?

Experiencing anticipatory anxiety about future events is pretty standard.

Have you got that job interview coming up?

Or how about the day before the test results?

These are warranted anxious thoughts, and they usually go away right after the event.

But for some, anticipatory anxiety is much intense that it can cause mental health concerns.

This is because they experience anticipatory anxiety that stems from anxiety disorders.

This is what makes anxiety worse than just fleeting negative expectancies.

So, if you think anxious thoughts about any future event fill you with intense fear and or with a mental health issue, we will cover you. Keep reading to find out more, from mental disorders like anxiety disorders and anticipatory anxiety symptoms to coping strategies for emotional wellness!

Anticipatory Anxiety Symptoms & Treatment 🥶

We now know that anticipatory anxiety did not just show up one day - it's a specific negative outcome of your existing anxiety disorders.

This brings us to - what do anxiety disorders mean? How many are there? And when does anticipatory anxiety or other anxiety disorders become a threat to our mental health condition?

To begin with, when our negative thoughts and worst-case scenarios about the future or upcoming event (or even daily life) fill us with fear and worry that numbs our capacity to function or even think - it's become a mental wellbeing issue. This is when it's an anxiety disorder.

Anticipatory Anxiety: a symptom of different anxiety disorders 👀

If you relate to living with anxiety symptoms or an anxiety disorder - you may understand just how persistent and debilitating it can be.

But do you know what specific anxiety disorder it can be? The more you remove the ambiguity around your triggers or root causes of your anxiety, the better it gets to deal with each symptom in the best way possible for you.

It also gets easier to cope with intense fears (look at it as, say, a false alarm) that would usually have you losing breath and sweating bricks.

All right, let's dig in - here are the common anxiety disorders responsible for your anticipatory anxiety.

👉🏽 Generalized anxiety disorder

This is when you experience underlying anxiety throughout the day - it gets hard to focus or concentrate, and you're pretty much restless and feeling anxious at any given point. This can spill into other parts of life where you experience anticipatory anxiety, specifically at high levels.

This is maybe why an interpersonal task like a one-on-one review at work or confronting your partner's unhealthy patterns feels like the worst thing on earth!

👉🏽 Panic disorder

Panic disorder is when panic attacks are a common symptom.

This is when negative thoughts lead to intense breathlessness and sweats.

When you feel anxious about an event, maybe due to a past relevant experience of that event causing you to stress beyond what you could control, it transitions into fear and extreme worry.

Medical reviewers say that some even feel anxious to the point where just the thought of a future task or event out of their comfort zone can feel like death.

The next time you feel like your anticipatory anxiety is causing you intense fear of a panic attack, check out I feel like anxiety taking hold of me on being - the world's first of a kind self-therapy app!

This is when social situations specifically cause you intense fear - leading you to avoid social events altogether.

You're afraid of what people think, and you often have trouble not taking things personally. This makes you think everyone is out to judge you, and it gets tough to manage settings on your stress levels.

This can explain why you never liked to go up on stage for your middle childhood school event. It was social anxiety. And now, your anticipatory processing of the thought of that event has intensified as anticipatory anxiety.

👉🏽 Posttraumatic stress disorder

This stems from past traumatic experiences that now induce your anxiety.

For example, maybe your anticipatory anxiety stems from when you were laughed at when you were on stage at a young age.

Or perhaps you're anxious to fly after experiencing terrible turbulence.

What anticipatory anxiety looks like 🧐

Anticipatory anxiety symptoms can look different for us.

For some, it manifests as restlessness and being fidgety.

For others, it can be by avoiding every situation, giving them anticipatory anxiety like a perpetual no-show.

But these are some of the commonly experienced symptoms of anticipatory anxiety:

Overwhelming fears like there's an unpredictable threat.

Racing heart and sweaty palms when anxious thoughts lead to breathlessness.

Heightened anxiety leads to negative outcomes that lead to poor health conditions like - when the news about a future threat, for example, natural disasters, have you convinced that you and everyone you love will die. This can lead to a panic attack and other mental health issues like depression and stress.

Just one anxious thought can rob you of even your good enough sleep. Anticipatory anxiety can cause sleeplessness even after the anxiety-inducing event is over - you may be up all night with self-doubts and low self-compassion.

How to cope with it 🌻

It all begins with understanding that our anxious thoughts lead to increased anxiety, manifesting as unhelpful habits or patterns.

So obviously, to overcome anticipatory anxiety, we start by changing our thought processes.

💭 Positive affirmations

Positive affirmations carry a lot more power than you think. This is because you are intentionally replacing the negative thoughts that we trained our minds to come up with positive, rational ones. This itself has the power to shape who we are.

So the next time your anticipatory anxiety creeps in - repeat and believe these affirmations:

"I'm built to take on this challenging task. It's tough, but I will give it my all and rise above it".

"I've gotten through this before, and I'm capable of getting through this now."

🧘🏽‍♂️ Controlled breathing

Breathing helps increase blood flow and oxygen to the mind.

It helps us recenter and slow down our racing thoughts.

It lightens the weight on our chest and the tightness in our throat.

The next time this happens - think 478.

Take in a deeeep breath for 4 seconds.

Hold it in for 7 seconds.

Exhale for 8.

Want to make deep breathing a part of your morning routine to reduce the impact of your anticipatory anxiety? Let being help with that! Check out - I woke up feeling anxious about the day ahead.

📌 Normalize the stress-inducing event

Put down the event on your calendar.

Or on cute stickers on your laptop.

Keep it around your peripheral vision to normalize it as a regular task.

The more you see it, the more chances you get to reaffirm that you've done your best to prepare for it - now do it anyway.

🧠 Rest it out

To securely process the day and its minor events, you need to give your mind some downtime.

It can be through physical activity like going for a walk or cycling.

But for most bits, nothing can beat what a good sleep or rest can do for us. It helps refresh our minds, allowing us to take on tasks more clearly.

If you want to spruce up this downtime - listen to a soothing playlist that can help calm you. With being, you get to do that too! Check out their playlist - let it even be the white noise your mind needs.

To wrap it up 🤗

You don't have to be afraid of your anxiety or its symptoms.

These are just anxious thoughts with zero rationales to back them up.

Your anticipatory anxiety is just the same.

Things may have gone out of our expectations, but that does not imply that it should happen again. You already know how to get through it if it does since you've experienced this before!

Know that you can take control of your thoughts with a little bit of consistency and patience. The recommended way to get there would be through therapy.

Even though professional therapy is an invaluable service, you can access its tools at home with being - your go-to self-therapy app. The best part? Mental health specialists design these, and you can access them 24/7.

Here begins your journey to the other side of this fear - be proud!

Disclaimer

This is not a substitute for professional help.

If you need guidance with your clinical anxiety disorders, anticipatory anxiety, and specific phobias, seek mental health professional therapy or wellness professionals. They have integrated neurobiological ways for reducing anxiety, like functional magnetic resonance imaging (to measure how anxiety affects blood flow), exposure therapy, and other relaxation techniques like progressive muscle relaxation. You can read more about these and your anticipatory anxiety disorders on relevant healthline media websites and seek help from a therapist. The closest one is a google search away.