Anticipatory anxiety is anxiety felt before an event that previously caused anxiety, and can be a precursor to panic attacks. Strategies to combat it include logical reasoning, deep breathing, and seeking professional help if it interferes with daily life.
Anticipatory anxiety is anxiety felt before or in anticipation of an event that has previously caused the anxiety. Many people experience this type of anxious anxiety, and the anticipation is often worse than anything that may have occurred during the event anyway. Anticipatory anxiety can be a precursor to a panic attack, or it can be part of a larger anxiety disorder, but sometimes it occurs on its own with no viable explanation.
Some people experience anxious anticipation of events or activities they have never done before; the unknown becomes scarier than the known. For example, if preparing to give a speech in front of a large crowd, one might experience anticipatory anxiety, whether or not they have ever experienced it before. Usually, once the talk gets going and things go well, the anxiety will fade away.
When anticipatory anxiety acts as a precursor to a panic attack, it can actually be helpful. Some people develop the ability, through therapy, to recognize the signs of a panic attack and stop it abruptly. There are a number of strategies that can be used to deal with anxiety and to prevent it from causing distress or harm to one’s life.
Some people find they are able to talk themselves out of their anticipatory anxiety with logical reasoning. For example, if one is anxious about going to the doctor, he might remind himself that he trains and eats right, and that everything should be fine. If one is nervous about giving a talk, he might remind himself that he has worked hard on his talk, that he knows the material and that he is ready. Likewise, you might remind yourself that he’s already done something challenging and that he’s done well.
Some people find that keeping it simple and just thinking “Stop!” to themselves when their anxiety arises can help the brain stop a destructive thought pattern. Refusing to think about any “what if” questions is another way to prevent anxiety. Deep diaphragmatic breathing and other relaxation techniques such as stretching are other ways to stop anticipatory anxiety from worsening.
Keep in mind that anxious anticipation is a normal response to an unknown or stressful event and doesn’t necessarily mean a problem. Most people experience this feeling occasionally. If anxiety starts interfering with your life and preventing you from doing something important or trying new things, it’s time to seek help. A professional will be able to offer advice on therapy and medication, both of which can help combat anxiety.
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