Ever found yourself tangled up in knots of worry before a big event? That’s what we call anticipation anxiety – that feeling of dread before something important. It's more than just butterflies; it can gnaw at you for days, weeks and months, making you question your plans and even contemplate canceling them. The struggle is real, and many folks grapple with it, going back and forth in their minds, eyes aching from the constant inner turmoil.
Understanding Anticipation Anxiety
So, what triggers this anxiety? It could be any situation that you worry you could become anxious in. Situation including like upcoming trips, job interviews, public speaking, tests, social gatherings, or doctor visits can set it off.
This is likely something that has happened more than once. Anxiety likes to follow a pattern. Within a few minutes, I’m sure you can identify times when this is likely to show up for you.
If you aren’t sure what triggers it then try keeping a log for one week of when you feel anxiety. Keep track of when it shows up. Notice the symptoms of worry you experience before an event.
If you experience what if’s, that whirlwind feeling inside your mind, making your heart race, stomach churn, and having sleepless nights….then take note of that in your log.
It can feel like watching a horror movie in your head, imagining the worst scenarios in vivid details.
Pay attention to your specific situations that trigger anticipation anxiety, then use the skills in this blog to begin practicing.
The Science Behind Anticipation Anxiety
Ever wondered why some people are more prone to this type of anxiety? It's not just in your head; there are neurological factors at play.
When you experience anxiety, your fight, flight, freeze system is activated. This is your survival system (and no, you can’t get rid of it….and you wouldn’t want to!)
So when your brain perceives that something is a threat or dangerous (like taking a trip or speaking in front of a group), your brain sends signals to give you extra energy to run or fight.
If you have a pattern of feeling anxious about a particular situation, your brain has learned to go into fight, flight, or freeze mode. Even the smallest reminder of that situation can turn on the this response.
But here's the thing: anticipation anxiety isn't a disorder on its own. It's a thinking pattern that often accompanies all anxiety disorders and OCD.
Most people will say that the situation wasn’t as bad as the anticipation anxiety. Why? Because when you are anticipating the worst case scenario, you are devoting endless time and energy into imagining a catastrophic situation.
But when you are in the situation, you aren’t so focused on your thoughts. You are busy figuring out where you need to go, talking to the people around you, driving, etc. There simply isn’t as much time to engage in the scary story.
Can Anticipation Anxiety Be Treated?
Absolutely! There's hope, and evidence-based treatments like Exposure and Response Prevention (ERP) therapy, Cognitive Behavioral Therapy (CBT), and Acceptance and Commitment Therapy (ACT) can work wonders.
ERP therapy helps you face your fears step by step, even when anticipation anxiety tries to hold you back.
So if you worry about going to a doctor’s appointment, then you would turn that event into an opportunity to expose yourself to your fear. No backing out. You commit to doing the challenge so that you can learn that what you fear doesn’t usually happen.
And the more you repeat that exposure opportunity, the more you learn not to trust the anxious thoughts when they show up days before the event.
Acceptance and Commitment Therapy (ACT) can help you learn ways to create more distance from those thoughts, allow them to be there, all while committing to what’s important to you….like going to a party or getting on an airplane.
One of my favorite ACT Skills for Anticipation Anxiety is to thank your mind. When the worry shows up, say “Thank You Mind!” Why thank it? Because it’s just your brain’s attempt at keeping you safe. So giving thanks is a way to be playful while reminding yourself that it’s a harmless thought (even if it’s unpleasant).
Cognitive Behavioral Therapy (CBT) will help you to examine the accuracy of your thoughts and help you find a more realistic and helpful way of viewing the situation.
There are a number of different CBT skills that can help anticipation anxiety. One of my favorites, is to consider how believable the thought is.
Lets say I was worried about embarrassing myself when having to give a speech. Sure that may have happened before. But has it happened every time? Do others make errors? If I do make a mistake, will it matter in a week from now? How about a month from now?
How Can I Manage Anticipation Anxiety?
Ever heard of mindfulness? It's like a mental workout. When your mind starts spiraling into worst-case scenarios, mindfulness helps you pull yourself back to the present moment. Think of it as exercising your mind, training it to recognize when it's drifting into anxiety.
Relaxation techniques can also be helpful. It won’t banish your worries, but they can ease those physical sensations of body's tension and rapid heart beat.
Cognitive restructuring exercises can help you to challenge those catastrophic thoughts, helping you see situations more realistically. And self-compassion? It's about being kind to yourself. It can help you to acknowledge that these thoughts and feelings are tough but to remember that you're not alone and can handle this.
Acknowledge that this is a scary story, and nothing more. Sometimes it can be easy to want to cancel your plans because these thoughts make it feel like something terrible will actually happen. But this happens because as you are watching this horror movie in your mind, it turns on physical feelings that convince you the worst case scenario will happen.
Setting Realistic Goals and Expectations
It's essential to set realistic goals in your journey to overcome anticipation anxiety. Even with all the effective strategies, you might still feel anxious at times, and that's okay.
It takes consistent effort and practice to learn new skills and habits. So as long as you keep practicing you will make progress.
The key is not to beat yourself up about it. Instead, acknowledge your anxiety and remind yourself that it's natural. With the right tools, you can handle it.
Conclusion
Here’s the good news: anticipation anxiety is treatable. If you find yourself struggling, don’t hesitate to seek help. Therapists trained in CBT, ACT, and ERP, like those at State of Mind Therapy, can guide you through this journey. Remember, you're not alone, and with the right support, you can conquer anticipation anxiety and embrace a more peaceful life.
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