Defeat the Dread: 7 Tips for Anticipatory Anxiety

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Anticipatory anxiety begins by worrying and imagining something bad happening in the future. It’s what we do as humans. We are wired to anticipate danger so that we can be prepared.

Anticipatory anxiety comes from an overly active imagination or conditioned reactions to past experiences, or both. It can be prompted by anxiety sensitivity, the fear of how anxiety symptoms feel in the body and the misinterpretation that they are harmful or dangerous.

But sometimes, anticipatory anxiety can spiral out of control. Especially when you believe that you have to manage the situation or your anxiety.

When you are experiencing anticipatory anxiety, you might notice symptoms like:

• Feeling on edge, restless or keyed up
• Having trouble concentrating or feeling like you have brain fog
• Feeling irritable
• Feeling Exhausted
• Feeling muscle tension
• Having sleep difficulties
• Expecting or imaging a bad outcome
• Feeling nervous and apprehensive
• Having negative, irrational thoughts that come in the form of “what if” questions.

Here are 7 ways you can help yourself cope with anticipatory anxiety:

1. Change your view of anticipatory anxiety.

Anxiety means you care about something. You might care about your health, safety, comfort, reputation, acceptance, etc. It doesn’t mean you should avoid that situation to avoid anxiety symptoms. Anxiety is like a nagging friend telling you what’s important to you. This is often a signal of what needs work in your life and what to move towards. Anxiety can be viewed as a good thing not a bad thing.

2. Allow the anxiety sensations to be there.

“Oh, I feel on edge, kind of stressed today.” That’s anticipatory anxiety. That means I care. I am just going to allow whatever shows up to be there. I am going to move towards my fear and not avoid it.

3. Exercise. Going for a walk or practicing yoga or other forms of exercise and stress management are great for anticipatory anxiety. Normally, I advise people to not do anything in moments of high anxiety. But anticipatory anxiety can be on a slow burn that can last for days and weeks and scheduled stress management practices including exercise are a great way to manage that adrenaline and cortisol build up.

4. Manage your self-talk about whatever you are anticipating.

If you complain about something or choose negative descriptions, it will only increase your anxiety and further trigger your fight or flight response.

Saying things like, “I can manage whatever symptoms or emotions come up.” Or “This gives me a great opportunity to practice tolerating my anxiety” will be more motivating and encouraging.

5. Remind yourself to let go of expectations of perfection.

Sometimes we can create our own anticipatory anxiety because we expect perfection out of ourselves. We are imperfect beings. Expecting perfection from yourself adds considerably to anticipatory anxiety. In fact, studies on academic performances, as an example, demonstrate that performance improves when expectations decrease.

6. Interpret anxiety bodily sensations as “normal” or “uncomfortable”, but not harmful or dangerous. Your level of anxiety symptoms always comes down to how you interpret what you are feeling.

7. If you value the situation or event causing anxiety, then follow your value regardless of your level of anxiety.

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Until next time...I will see you in session,

Paige

#paigepradko

(Although Paige Pradko is a licensed psychotherapist, the views expressed on this video and this YouTube channel including comments or any related content should not be taken for medical, psychological or psychiatric advice. Always contact your physician and mental health provider before making any decisions related to your physical or mental health.)

[PaigePradkoTherapy]

👉🏼👉🏼👉🏼 Free PDF: Why Do I Feel That in my Body? Bodily Symptoms Due to Anxiety, Stress & Panic

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[Sereneis]

"Lower ur expectations and ur performance will rise. Bear the discomfort and comfort will come. Stop the idea of danger by replacing an insecure thought by a secure thought." Dr. Abraham A. Low.--Paige, you are the best. I have been taming my anxiety by practicing ur suggested exposure therapy. It works, although there is some temporary distress at first. Thank you so much for ur research-oriented practice. It has helped enormously! If I may, please address the issue of emotional flashbacks. I sometimes get scared of my thoughts, but since I am able to deal with them since I found out that they are flashbacks from a traumatic childhood. I now label those voices as "flashback " and they go away. You may have more access to this subject. I can't find much on this. It should be related to ptsd. The theme should be anxiety related to emotional flashbacks in the form of thoughts, voices, imagery, IMPLICIT AND EXPLICIT MEMORIES, etc. I guess it's the fear of the fear. Sorry for the ramblings . Thank you again for your dedication to help us.❤

[patriciaanndemello]

Aloha. I have a great anecdote for anticipatory anxiety. Hawaii's civil defense accidently sent out an alert that a ballistic missel was heading towards hawaii and would arrive in 15 minutes. We all got phone alerts. Some people left work, driving erratically down the freeway, some people went looking for a bomb shelter that didn't exist. Some people even put their children down storm drains. A few people had heart attacks. Me, I laid down on my bed, covers drawn and put on some music. I just hoped I would go quickly. 45 minutes later, the authorities said it was a false alarm. I was left in a daze for the rest of the day. We made national headlines.

[rouhee]

As someone who have been seeing a therapist for over 2 years, I approve of the message of this video. However remember that these things take time and lots of introspection.

[anthonyvaldez]

Everything you are saying i get 5 days a week before work an in my sleeping i mean Even over the weekend i fear for monday i cant even have a weekend

[nikolasszabo]

Today I woke up with this. Checking my symptoms and being afraid right away about how my day will go, what if I´m going to feel panicky again. I needed this. Thank you.

[elibabenko]

Haven’t really had this fear before but it’s really hitting me like a wave now.. gonna finish high school next year and I’m just scared that I don’t know what I even wanna do with myself and am scared of losing everyone dear to me..

I’ll try following your tips, maybe get myself to not run away from the anxieties and try to face them while trying to manage my emotions.. hopefully I’ll find some peace later on.. although that aside, thank you for posting this❤

[alphacr]

I have gerd, havent had it for long, but dont have common symtoms, im perfectly healthy as far as mt heart, 24 years old, but i have health anxiety, and ive managed it somewhat but as this video says, if i get any uncomfortable feelings in my chest or arms, i think immediate danger and i sit and wait on something bad to happen like heart attack, this video has opened my eyes a little more, the whole time ive been fighting against it, trying to avoid anything that would make me feel any physical symptoms, but from now on i know if i feel uneasy, a sense of danger, its just part of it and what i feel is just uncomfortable and not dangerous, i havent had anxiety for long, went 23 years without it, but im learning day by day, amazing video

[Ladybird]

This is so me ! . Putting a name to it . You are brilliant.
I keep waking up & it’s probably worrying about sleep ! .
And that this horrid illness I just had is still there or coming back. And sleep deprivation will bring it on !

[burningknuckle]

Had to deal with this my whole life. Its hell. Just did a job interview today and couldnt sleep at all.

[brookogden]

I love your videos so much!!! You are honestly such a great person and I treasure your insights. Currently suffering from agoraphobia and this weak I’ve been pushing myself to expose myself to uncomfortable situations. It’s awful and some days I feel like I’ve made zero progress, but I won’t quit trying. I want my life back.

[youtubealiasoriginal]

Thank you for your great videos😊 i struggle with this a lot. I suffered from panic attacks this last year and it often starts with what if due to palpitations, i try to accept them but is soo hard

[thomasdavis]

I feel in general I don’t struggle with anxiety and I’m extroverted but my anticipatory anxiety brought me to the point of never going to the gym, skipping class, and showing up late to even my favorite events

[larasheftalovich]

I wose fightining vith agorofobia and your video are very helpfull❤

[vasantpawar]

Ma'am you are not just a doctor but a God for me.

[arjunmrao]

Wonderful Video Madam, saw it just now. It's very good, very essential information you've covered here. Sometimes these anticipatory anxieties & fears pop up just as we go to bed or they pop up when we get out of sleep. That semi waking state wherein we have not much control over our thoughts & emotions is when these anticipatory fears pop up...But slowly as we learn to disregard them, they shrink in size (I speak these 👆 out of my own personal experience) BUT OVERALL here you've covered a really important topic

[Rayowag]

I feel like something not talked about enough is fear of sensory overload in neurodivergent people. I dread long and loud train rides even with ear plugs and sunglasses, because after a while my body will dissociate dpdr style and there isn't much I can do other than breathe deeply until I'm in a place where I can decompress. I couldn't find a single video or article on setting yourself up for sensory overload situations when you know you'll have to go through it. It's super uncomfortable dissociating to that extent and having grounding exercises not work. Panic attacks are also no fun at all, but with those I can at least tell myself they'll be over within a couple minutes. Tricky topic for sure because most of the time the advice will be to just get through the sensory nightmare and recharge on the other side of it.

[Katharinaewa]

I have pretty bad anticipation anxiety since the birth of my second child. It gives me very bad insomnia and a knot in the stomach.

[pamelameltonhuff]

Being older and totally alone make it so much worse can you talk about elderly having a fib panic attacks anxiety attacks when there is no one to turn to how do you deal with it what do we do

[aaronthenorm]

Thanks; even if only for one thing; your calming reassuring voice. I'm sure most of my anxieties  will go away once the next 4 years are behind me!