👉🏼👉🏼👉🏼 PDF: What to do when Panic Strikes: F.A.C.E. Fear
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👉🏼👉🏼👉🏼 Help for Health Anxiety
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Anticipatory anxiety begins by worrying and imagining something bad happening in the future. It’s what we do as humans. We are wired to anticipate danger so that we can be prepared.
Anticipatory anxiety comes from an overly active imagination or conditioned reactions to past experiences, or both. It can be prompted by anxiety sensitivity, the fear of how anxiety symptoms feel in the body and the misinterpretation that they are harmful or dangerous.
But sometimes, anticipatory anxiety can spiral out of control. Especially when you believe that you have to manage the situation or your anxiety.
When you are experiencing anticipatory anxiety, you might notice symptoms like:
• Feeling on edge, restless or keyed up
• Having trouble concentrating or feeling like you have brain fog
• Feeling irritable
• Feeling Exhausted
• Feeling muscle tension
• Having sleep difficulties
• Expecting or imaging a bad outcome
• Feeling nervous and apprehensive
• Having negative, irrational thoughts that come in the form of “what if” questions.
Here are 7 ways you can help yourself cope with anticipatory anxiety:
1. Change your view of anticipatory anxiety.
Anxiety means you care about something. You might care about your health, safety, comfort, reputation, acceptance, etc. It doesn’t mean you should avoid that situation to avoid anxiety symptoms. Anxiety is like a nagging friend telling you what’s important to you. This is often a signal of what needs work in your life and what to move towards. Anxiety can be viewed as a good thing not a bad thing.
2. Allow the anxiety sensations to be there.
“Oh, I feel on edge, kind of stressed today.” That’s anticipatory anxiety. That means I care. I am just going to allow whatever shows up to be there. I am going to move towards my fear and not avoid it.
3. Exercise. Going for a walk or practicing yoga or other forms of exercise and stress management are great for anticipatory anxiety. Normally, I advise people to not do anything in moments of high anxiety. But anticipatory anxiety can be on a slow burn that can last for days and weeks and scheduled stress management practices including exercise are a great way to manage that adrenaline and cortisol build up.
4. Manage your self-talk about whatever you are anticipating.
If you complain about something or choose negative descriptions, it will only increase your anxiety and further trigger your fight or flight response.
Saying things like, “I can manage whatever symptoms or emotions come up.” Or “This gives me a great opportunity to practice tolerating my anxiety” will be more motivating and encouraging.
5. Remind yourself to let go of expectations of perfection.
Sometimes we can create our own anticipatory anxiety because we expect perfection out of ourselves. We are imperfect beings. Expecting perfection from yourself adds considerably to anticipatory anxiety. In fact, studies on academic performances, as an example, demonstrate that performance improves when expectations decrease.
6. Interpret anxiety bodily sensations as “normal” or “uncomfortable”, but not harmful or dangerous. Your level of anxiety symptoms always comes down to how you interpret what you are feeling.
7. If you value the situation or event causing anxiety, then follow your value regardless of your level of anxiety.
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Until next time...I will see you in session,
Paige
Music Epidemicsound.com
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#paigepradko
(Although Paige Pradko is a licensed psychotherapist, the views expressed on this video and this YouTube channel including comments or any related content should not be taken for medical, psychological or psychiatric advice. Always contact your physician and mental health provider before making any decisions related to your physical or mental health.)
