Coping With Anticipatory Anxiety

by

Coping with anticipatory anxiety

Anticipatory anxiety can often be an incredibly overwhelming and paralyzing experience. As you go through your day, the mere thought of an upcoming event or situation can send your stress levels skyrocketing. While some stress is normal and even beneficial, anticipatory anxiety can interfere with your daily life and overall well-being. That’s why I am here to help you better understand anticipatory anxiety and provide actionable strategies to overcome it.

In this blog, I will be focusing on one specific topic – Anticipatory Anxiety. My goal is to equip you with research-backed information and practical tips that can help you regain control of your thoughts and emotions. By reading this article I hope by the end you will know about the wide-reaching effects of anticipatory anxiety, understand what causes it, and explore various coping mechanisms.

Let’s start by exploring what anticipatory anxiety is and how it may manifest in your life, followed by an in-depth look at the psychological and biological factors contributing to “What If” thinking. “What if I go to meet friends for coffee and they think I am aloof because I can’t think of anything to contribute to the conversation”, “What if Katy is upset with me? She hasn’t called me in a while”… The “What Ifs” can be endless and usually involve future difficult situations that more often than not don’t even happen.

From incorporating relaxation techniques such as deep breathing, mindfulness, and progressive muscle relaxation to re-evaluating and restructuring your thought processes through cognitive-behavioral therapy (CBT) or exposure therapy, this blog will cover a wide range of strategies than can help. In addition, there are everyday lifestyle changes that can help minimize anxiety.

What is Anticipatory Anxiety?

Anticipatory anxiety is a common form of anxiety that occurs before or in expectation of a specific event or situation. While everyone experiences occasional bouts of nervousness and anxiety – such as before giving a presentation, going on a first date, or attending a job interview – anticipatory anxiety can have a more significant impact on your day-to-day life. It’s characterized by lingering and disproportionate worry about potential threats or negative outcomes, often leading to avoidance of situations, persistent ruminations, and heightened stress levels.

Now that we know what anticipatory anxiety is, let’s delve into the factors that contribute to its development, the symptoms you may experience, and how it differs from more general anxiety disorders.

Contributing Factors to Anticipatory Anxiety

Multiple factors contribute to the development and persistence of anticipatory anxiety, including both psychological and biological elements. A few common contributors are:

Recognizing the Symptoms of Anticipatory Anxiety

Anticipatory anxiety affects individuals differently, but common symptoms include:

Coping Strategies for Overcoming Anticipatory Anxiety

Thankfully, several effective strategies can help you manage and reduce anticipatory anxiety. No single approach will work for everyone, so it’s essential to explore different methods and find the right combination that best suits your needs.

Deep breathing and relaxation techniques: Relaxation techniques, such as deep breathing, meditation, or progressive muscle relaxation, can help counteract anxiety by activating the body’s relaxation response. Read Take a Deep Breath: How Deep Breathing Helps Combat Anxiety for strategies that help.

Mindfulness: Practicing mindfulness can be an effective way to alleviate anticipatory anxiety by bringing your attention back to the present moment and preventing your mind from wandering into fearful “what if” scenarios.

Cognitive-Behavioral Therapy (CBT): CBT is an evidence-based psychotherapy approach that helps reshape negative thought patterns and behaviors. It can teach you to recognize and challenge unrealistic or unhelpful thoughts, replacing them with more balanced and rational perspectives. Read What Is CBT? A Simple Guide to Understanding Cognitive Behavioral Therapy for an in-depth article about CBT,

Exposure Therapy: Gradual exposure to anxious situations can help desensitize you to your fears and reduce anticipatory anxiety. This technique involves facing your fears systematically and incrementally, increasing the intensity of the situation as you become more comfortable. We would take small, manageable steps and I would never expect you to do something you are not comfortable doing. We start with coming up with a hierarchy of things you want to overcome or worry about. Starting at the least scary step, we gradually build up, step by step, to address situations that make you uncomfortable in and worry about.

Lifestyle Changes: Maintaining a healthy diet, exercising regularly, practicing good sleep hygiene, and minimizing caffeine and alcohol intake can greatly impact your overall mental well-being and, in turn, can help manage anxiety levels to some extent but these are in addition to the real work done during therapy.

Seek Support: Friends and family might be able to offer support but if you are frequently experiencing anxiety and it is affecting your life, reach out to a therapist that specializes in anxiety to share your thoughts, feelings, and experiences with anticipatory anxiety. They can offer emotional support, practical advice, and validated coping strategies to help you navigate your challenges.

Anticipatory anxiety is a common and understandable response to stress, but it can also significantly hinder your quality of life if left unaddressed. Recognizing the symptoms, understanding the factors that contribute to its development, and implementing effective coping strategies are all crucial steps towards regaining control over your anxiety. Remember, there’s no shame or weakness in seeking professional help or the support of loved ones to help you to overcoming anticipatory anxiety. With persistence and the right strategies, you can ultimately cope better and not have to constantly grapple with anticipatory anxiety.

Are you struggling with anticipatory anxiety? Dr. Sarah Allen is here to help. Her anxiety therapy services in Chicago offer expert guidance and support to help you understand and overcome the gripping effects of anticipatory anxiety. Your personalized treatment plans are tailored to meet your unique needs and empower you to live your best life. Contact Dr. Sarah Allen today to schedule your appointment and start your journey towards healing and recovery.

Dr. Sarah Allen

If you have any questions, or would like to set up an appointment to work with me and learn how to reduce anxiety, please contact me at 847 791-7722 or on the form below.

If you would like to read more about me and my areas of specialty,  please visit Dr. Sarah Allen Bio.

Dr. Allen’s professional license only allows her to work with clients who live in IL & FL & the UK and unfortunately does not allow her to give personalized advice via email to people who are not her clients. 

Dr. Allen sees clients in person in her Northbrook, IL office or remotely via video or phone.

    What Can I Read That Helps Me While I Am Waiting For My First Appointment With Sarah?

    Download this free booklet to gain valuable insights and practical strategies for managing anxiety and worrying.

    As featured in

    Empowered to Combat Anxiety.

    Dr. Allen has helped me through several difficult times. She has taught me tools to use to combat anxiety which is something I have dealt with my whole life. She has empowered me and given me strength that I didn’t know I had. I am so thankful!

    Beth R.

    Excellent Therapist!

    Dr. Allen is a colleague of mine and she is an excellent therapist. She is warm, caring, and exceptional at her work. I refer clients to Dr. Allen and I highly recommend her if you are looking for a top notch therapist.

    Jodi Petchenik, LCSW

    Dr. Allen Helped Me to Feel More Empowered

    Dr. Allen has really helped me find my own voice. When I began therapy I would swing between being passive and doing whatever other people wanted me to do to being angry and frustrated. I have been on antidepressants for quite a few years but it wasn’t really working. Through therapy I have learned to listen to my own needs and to speak up. I used to worry that people wouldn’t like me if I didn’t agree with them but when Dr. Allen gave me the support I needed I challenged my fears. I spend a lot less time feeling angry and depressed now and I have really widened my social network. This is how I have always wanted to be but didn’t know how to get there. Dr. Allen has a very reassuring manner and makes you challenge yourself but by using small steps so you feel ready to do it. I have really come out of my shell and would recommend anyone who is feeling depressed to come and talk with her.

    Rebecca F.

    Worrier No More.

    I can’t remember a time when I wasn’t a worrier and when my doctor suggested therapy instead of an antidepressant I didn’t think it could really help. I was totally wrong. I don’t spend so much time worrying about the “what ifs” now and concentrate on working on things that are in my control to change in the “here and now” rather than in the past or future. I spend much less time in my head worrying about everything and now have useful strategies to deal with many situations at home and at work. Life is much less stressful and I find myself teaching people I manage at work the strategies Dr. Allen taught me.

    Marcia B.

    Worry & Panic Attacks Transformed by Dr. Allen

    Last year I was so crippled by anxiety and panic attacks and I didn’t believe that anything or anyone would be able to help me. Since seeing you my life has changed forever and I am finally turning into the person that I always wanted to be…and the person I never thought I could be. You will be the person I call if I start to feel that way again.

    Wendy T.

    Trusted & Knowledgeable Therapist.

    When I need to refer any of my patients for talk therapy I immediately think of Dr. Allen as she is wonderful at helping people with severe and complex issues really get to the root of their problems. She is very caring and knowledgeable and I have found her extensive experience really helps people to change their lives for the better.

    Dr. Teresa Poprawski

    Share:

    If you are thinking about getting counseling and you’d like to talk to someone about the things that are troubling you, I am happy to help.