Do you find that you can’t stop worrying about the future?
Will the online presentation be well-received at work today? How will the kids do away when in-person classes resume? We will be stranded at the airport when we take our vacation. Will the COVID-19 vaccines stand up to the virus long-term?
Racing questions go might through your mind all the time. Perhaps you feel you can’t stop them or slow them down.
Why is this happening?
Thi thought pattern has its roots in anxiety. Understanding how anticipatory anxiety works can help you cope and even control your fears. This will allow you greater peace of mind and the ability to enjoy life as it happens. Stay present and in the moment is one of the best ways to face your fears and find fulfillment.
Here’s how to cope with anticipatory anxiety.
What Is Anticipatory Anxiety?
Anticipatory anxiety occurs when you are constantly thinking, worrying, or ruminating about the future. However, for many people, the future can bring up thoughts and feelings associated with looking forward to what happens next. For instance, you have a weekend getaway planned, and you are really looking forward to the trip. Especially that waterfall hike planned for Saturday! However, with anticipatory anxiety, this isn’t the case. Instead of hope, there is fear. For example:
- Will we make it to our destination in time?
- Is there a chance we will get into a car accident?
- How can I be sure the trail is safe?
You get the idea. Instead of looking forward to the future, you dread it. Keep in mind there may be reasons why you are thinking this way. It’s often a good idea to consider your childhood or any period when you experienced trauma.
Identifying Your Thinking Patterns
One way to cope with anticipatory anxiety is to identify your thinking patterns and determine how they affect your judgment. For instance, when you start worrying about the future, what happens?
What are the words or phrases that you say to yourself over and over again? It’s these thoughts that cause you to catastrophize. Essentially, these thought patterns layer upon each other until you are smothered by anxiety. Thus, it’s useful to understand what these thought patterns are. Take a moment when you are calm and relaxed to reflect on past moments of anxiety and write down those specific thought patterns.
Counter Those Thought Patterns
Next, try to use logic to counter those thought patterns. Most of those worries are not actually based in reality. Or, there may be only a slight bit of truth. For instance, using the example from above:
- Will we make it to our destination in time?-Most likely, yes.
- Is there a chance we will get into a car accident?-Most likely, no.
Think of these as percentages. With the first example, there is more than a 90% likelihood that you will make it one time. As with the second example, there is just as much of a chance that you will not be in a car accident. Once you take a more analytical approach, you may feel more in control and can start putting your mind at rest.
Take Steps to Stay in Control
Use the example “how can I be sure the trail is safe?” when considering what you can do to stay in control. You can’t know 100% for sure what the trail will be like. But, there is a lot you can do to ensure that you have a safe and fun experience. These include:
- Doing your research ahead of time of the trail by studying the map and route description.
- Bringing with you water, food, appropriate clothing, and wearing sturdy footwear.
- Telling someone where you are going.
- Going with a partner.
- Packing a first aid kit for emergencies.
You can’t eliminate the chance that something might go wrong on the hike (or your journey throughout life). Yes, it is possible that you could slip and twist your ankle. But the likelihood is low and you have the preparation, resources, and support to treat the problem if it does arise.
Stay Present to Cope with Anticipatory Anxiety
Finally, do your best to stay present and in the moment to cope with anticipatory anxiety. One way to do this is by taking note of the different things you are experiencing in your environment. This is also known as a 5-senses exercise. For example, on a hike, you can see the stream by the trail, smell the pine trees, touch the bark of a tree, etc. Doing this will help keep your mind grounded and focused, far from spinning out of control with future worries.
Therapy for Anticipatory Anxiety
Anxiety therapy should be included in the steps you take to cope with anticipatory anxiety. Your therapist can help you understand why this is happening. Also, you will learn more skills to better cope when you experience anxiety in your everyday life.
Everyone thinks about the future. But if anticipatory anxiety is causing you to struggle to enjoy the present, it’s time to get help. Find out today how anxiety therapy can support you and reach out soon for a consultation.
