Anticipation Anxiety Explained: Why It Happens and What You Can Do
That overwhelming feeling of dread that creeps in days or even weeks before something important—it's called anticipation anxiety. Unlike typical pre-event nerves, anticipation anxiety can feel like a mental tug-of-war, making you question your plans, consider backing out, and lose precious sleep. It’s the kind of worry that can gnaw at you and cast a shadow on even the most exciting occasions.
Understanding Anticipation Anxiety
Anticipation anxiety isn’t just about being nervous—it’s the anxious buildup that happens when we fixate on upcoming situations, like travel, presentations, or even doctor visits. The mind starts playing out “what if” scenarios, almost like watching a horror movie in your head. The details can become so vivid and consuming that you’re left feeling drained before the event even happens. This cycle can be hard to break, especially without clear guidance on how to disrupt it.
The Science Behind Anticipation Anxiety
Why does the brain fixate on worst-case scenarios? It’s part of our brain’s survival programming. In the past, this instinct helped keep us safe from threats. But now, even modern-day events—like taking a flight or speaking in front of a crowd—can set off that same response. Our Calm Before Takeoff Workshop dives into how this response shapes our thoughts and offers strategies to counter it.
When you anticipate a stressful situation, your brain signals that you’re in “danger” mode, flooding your body with energy to prepare for action. Even just thinking about a big trip or public speaking can activate this response, convincing you that you shouldn’t do it. And because our minds are naturally inclined to notice patterns, the more often you feel anxious about something, the faster your brain is to react the next time.
Can You Treat Anticipation Anxiety? Absolutely!
Good news: anticipation anxiety isn’t a disorder—it’s a pattern. And patterns can be changed. Evidence-based therapies like ERP, CBT, and ACT offer powerful ways to disrupt this cycle. Our workshop walks anxious flyers through techniques inspired by these therapies to help you start reducing anxiety.
Exposure and Response Prevention (ERP): By gradually facing the fears that trigger your anxiety, ERP helps you learn that the worst-case scenario rarely happens.
Acceptance and Commitment Therapy (ACT): ACT encourages you to get a little distance from anxious thoughts, helping you learn to “thank” your mind when it sends scary signals.
Cognitive Behavioral Therapy (CBT): CBT helps you examine whether your worst-case thoughts are as realistic as they feel.
In our workshop, we teach students how to practice techniques like these to help you stay grounded, even when anxiety kicks in.
How to Handle Anticipation Anxiety Right Now
When your mind starts racing through worst-case scenarios, mindfulness and self-compassion can bring you back to the present. Mindfulness keeps you focused on the here and now, helping you step away from the horror story playing in your head. Practicing mindfulness can train your brain to recognize when it’s spiraling and bring you back to reality.
Relaxation techniques can ease physical symptoms, like a racing heart or tense muscles. Though they don’t eliminate anxiety, they make the physical sensations less overwhelming, helping you stay calm.
Reframe Your Thoughts: When you catch yourself telling the scary story, try to remind yourself: “This is just a story. It’s not reality.”
Setting Realistic Goals and Expectations
Even with all these strategies, it’s natural to feel some anxiety. Managing anticipation anxiety is about progresOur workshopction. Each time you practice a skill or shift your mindset, you’re building resilience. Our Calm Before Takeoff workshop will help you practice specific strategies to manage the dreaded “what ifs” so you can stay committed to your plans without letting anxiety take over.
Moving Forward
Anticipation anxiety is manageable, and there’s a path to a calmer, more peaceful experience. Therapists trained in CBT, ACT, and ERP, like those at State of Mind Therapy, can guide you through this journey, offering tailored support and effective tools.
If you’re ready to start feeling more in control of your mind before big events, join me in my upcoming Calm Before Takeoff workshop. Together, we’ll cover the step-by-step strategies to tackle your anticipation anxiety and make even the scariest “what if” thoughts easier to manage.
