Anticipatory anxiety can affect anyone, from teens stressing about school to adults worrying about a work presentation or their relationship. But what exactly is it, and why do we experience it? In simple terms, anticipatory anxiety is the feeling of anxiety before an event or situation happens. It’s the worry or dread we feel about the “what-ifs” and the potential outcomes we can’t control. This type of anxiety often occurs when we’re thinking about something in the future and fearing the worst.
Why Does Anticipatory Anxiety Happen?
Our brains are wired to anticipate danger. This was helpful throughout history when humans needed to stay alert for threats, but it can be unhelpful today when there is no real danger. Anticipatory anxiety is linked to how we process uncertainty. When we’re uncertain about an outcome, our minds may jump to negative conclusions.
Stressors that trigger anticipatory anxiety vary, but the common thread is that we can’t predict what will happen. For example, a student might feel nervous about an upcoming exam because they don’t know exactly what the test will cover or how well they’ll perform. An employee might have anxiety about a meeting because they don’t know how their boss will react to their presentation.
How Does Anticipatory Anxiety Show Up?
Anticipatory anxiety doesn’t just affect our thoughts; it also shows up physically. You might feel a tight chest, sweaty palms, or an upset stomach. These physical symptoms are a result of the body’s natural stress response—commonly known as the “fight or flight” reaction. This happens because our body is preparing to face what it perceives as a threat, even though the “threat” is usually just the anxiety-provoking event in the future. Some other signs of anticipatory anxiety include:
- Trouble sleeping or concentrating
- A racing heart or shallow breathing
- Restlessness or a feeling of being on edge
- Overthinking or obsessing about what could go wrong
How Can You Manage Anticipatory Anxiety?
Challenge Negative Thoughts: When you’re feeling anxious about the future, it’s easy for your mind to jump to negative thoughts. The key to challenging those thoughts is to consider whether you actually have evidence to support the thought, or if it is the anxiety talking. In many cases, you’ll find that the worst-case scenario is unlikely.
Focus on What You Can Control: Instead of stressing about everything that could go wrong, try to focus on the things you can control. Maybe you can study for an exam, prepare for a meeting, or practice a presentation.
Mindfulness and Deep Breathing: Mindfulness is all about being present without judgment. Taking time to breathe deeply and stay in the moment can help you manage anticipatory anxiety. Deep breathing can activate your parasympathetic nervous system, which calms your body’s stress response.
Prepare, But Don’t Over-Prepare: There’s a balance between being prepared and overdoing it. Over-preparation can fuel anticipatory anxiety because it can create more things to worry about. Instead, focus on preparing just enough, then give yourself permission to stop, and relax before the event.
Talk It Out: Sharing your worries with someone else can relieve a lot of tension. Talking to a friend, family member, or therapist can help you gain perspective and feel supported. Sometimes, just having someone listen to your anxiety can make it feel more manageable.
Conclusion
The next time you feel overwhelmed by worry about the future, remember that anticipatory anxiety is a common response. You don’t have to let the fear of what’s coming stop you from enjoying in the present. As a therapist, I can work with you to help you conquer your anticipatory anxiety. Visit my contact page for more information on my offered in-person and virtual anxiety counseling options.