How to Control Anticipatory Anxiety Before it Controls You

It’s 2 a.m., and your mind just won’t stop racing. What if tomorrow’s meeting goes horribly? What if something unexpected happens? What if you say or do the wrong thing? You know in your mind you’re overreacting, yet you continue to obsess. The cycle is exhausting, overwhelming, and all too familiar. If this sounds like you, know this. You’re not alone, and it is possible to take control of this anxiety before it takes control of you.

In addition to depression. anxiety appears to be the most common malady that people complain about. There is a distinct difference between the normal anxiety everyone feels now and then and the intense anxiety that emotionally paralyzes people. Normal anxiety appears when people are about to go into a job interview or about to see their doctor for a routine checkup. However, people who experience anxiety with greater intensity, avoid normal life activities and experiences in order to feel less anxious. This behavior usually falls under the label of anticipatory anxiety. These people tend to make choices that severely limit fulfillment or enrichment in their lives. They avoid opportunities to connect with relationships, limit their getting out into the community or minimizing what they can offer to others out of fear of unknown results.

Anticipatory anxiety is usually triggered by an unknown future. The unknown future can easily result with a person easily feeling a sense of foreboding and an overwhelming fear and foreboding. It occurs when a person obsesses about a possible negative future outcome. With chronic anticipatory anxiety, the person can feel this overwhelming anxiety for days, weeks, or even months. With chronic anticipatory anxiety, a person can have the mistaken belief that there something physically or mentally wrong with them.

The following are some of signs of someone struggling with anticipatory anxiety.

1. Can feel quickly overtaken by a sudden wave of nervousness or an overwhelming sense of foreboding.

2. Can easily feel tired. Using sleep as a way to escape the anxious feelings.

3. Can experience a loss of appetite or overeats.

4. Obsesses about inconsequential things

5. Has a hard time enjoying simple things.

6. Has trouble concentrating or staying in the moment.

7. Wants to escape from everyday demands.

8. Fears a possible negative outcome in the future.

Things you can do to effectively deal with anticipatory anxiety:

1. Find something that you can feel passionate about and focus on that.

2. Be aware that cognitive distortions that feed your head with untruths.

3. Know that the anxiety is just a feeling. It doesn’t define who you are.

4. Constantly practice a deep breathing exercise that will work for you.

5. Regular exercise is a crucial component.

6. Have daily track of your accomplishments.

7. Daily decide to move forward no matter how you feel.

8. If all else fails, develop the “Ft- It” Attitude. Focusing on what you can control and letting go of what you can’t.

9. Effective therapy and medication can be a useful choice if self-help strategies are not as affective.

Anticipatory anxiety doesn’t define you—it’s just a chapter in your story. With patience, practice, and the right strategies, you can reclaim your peace of mind. The next time worry about the future starts to creep in, keep moving forward—even if it’s just baby steps. The future is uncertain, but it doesn’t have to feel so scary. remember, you are strong, keep going, and if you need help along the way, know that support is always within reach.