Most people feel some discomfort when pondering anything that is beyond their control. You may feel fear. You may worry that bad things are looming. Being unable to predict the future is not always easy to deal with. It’s also normal — in small doses. When this kind of fear begins to alter your daily life, it may be a sign of anticipatory anxiety.
Rather than being diagnosed as a discrete condition, anticipatory anxiety is a specific symptom of a generalized anxiety disorder (GAD). It can leave you to fear the future and imagine worst-case scenarios. Left unchecked, anticipatory anxiety and GAD can become major obstacles.
Signs of Anticipatory Anxiety
Temporary nervousness is to be expected. A paralyzing sense of dread is not. It can manifest in signs and symptoms like:
- Edginess, being easily startled or jumpy
- Loss of focus and concentration
- Feeling numb, losing interest in activities that once excited you
- Inability to manage your mood
- Physical issues rating from sleep disturbances to digestive problems to unexplained muscles pain
Each of these signs can build on one another. Let’s say you experience insomnia. This may lead you to believe that something terrible is going on with your physical health. From there, you can cycle more deeply in a fear of the future. thus, your other anxiety symptoms escalate to keep the cycle going.
5 Ways to Work Through Anticipatory Anxiety
1. Keep a Journal
When you are in the throes of an anxiety attack, it’s easy to lose perspective. Your journal can serve to offer balance. Whenever you find yourself worried about the future, write it down. Track what you’re thinking about, how you reacted, and how you calmed yourself. This will become a powerful resource. The new time anticipatory anxiety strikes, you can look back at past episodes. You’ll be reminded how you’ve already survived many such experiences.
2. Grounding Exercises
When anxiety takes over your body, you can feel disconnected from the present moment. Grounding is a term to describe techniques to interrupt the anticipatory anxiety process. These may include:
- Holding something very cold, like ice
- Snapping a rubber band against a firm part of your body
- Breathing techniques
3. Move Your Body
This concept can also help you stay grounded. As anticipatory anxiety kicks in, put on an upbeat song and do some dancing. Get outside for a jog or brisk walk. If possible, jump into a pool and take a swim. Another option involves tensing and relaxing each muscle in your body. Start from your feet, tensing and relaxing, as you work your way up to your neck.
4. Basic Self-Care
A daily regimen of self-care is an excellent defense against a wide range of emotional discomforts. Your routine should involve:
- Exercise and activity
- Regular sleep patterns
- Healthy eating choices
- Relaxation techniques and stress management
5. Take Action
Use your journal to keep track of the underlying causes of your fear of the future. Let’s say you feel worried about an older family member who lives alone. Well, make a plan to call them each week and visit them when possible. If money woes have you stressed, work with a financial planner to secure yourself. Whatever it may be, center the anticipatory anxiety with a concrete action to create change.
Talk About It
One of the best ways to address a fear of the future is to talk about it. Create a support system you can rely on. In addition, make an appointment to meet with a therapist. Regular sessions can go a long way in soothing your anxiety and identifying its sources. Why not reach out today to set up a free consultation for depression treatment?
