How to manage anticipatory anxiety
The fear that arises from expecting something bad to happen is known as anticipatory anxiety. It is a change in our mind that triggers various stress and fear responses. Below, we explain in more detail what it is, its symptoms, and what you can do to manage it in daily life if you feel you are experiencing it.
What is anticipatory anxiety?
The term “anticipatory anxiety” may seem redundant, as all anxiety has an anticipatory component. However, there are different types of anxiety, and in this case, it is distinguished from generalized anxiety and other anxiety-related issues because the symptoms appear only before specific, concrete situations. These situations vary from person to person.
Anticipatory anxiety occurs when panic takes hold of the individual, especially when thinking that something bad might happen. For example, immediately before speaking in public.
Have you ever experienced something similar? Social anxiety? Imagine being in a calm, peaceful situation, but in a few minutes you have to speak in public. This situation triggers an irrational fear and you feel overwhelmed. At that moment, you may start to sweat, tremble, and even struggle to articulate words or think clearly.
Another very common example occurs when preparing for an important test, such as exams. In the moments before starting, or even the night before, you might feel your heart racing, your mouth dry, and your hands trembling.
This happens to almost everyone at some point in life. The problem arises when it becomes chronic.
Generally, the way we experience these small episodes of anticipatory anxiety, which are considered very common, is what fuels the anxiety. Therefore, when any other possible “threat” appears, the level of anxiety increases even more, and the “threats” become increasingly irrational.
Let’s delve deeper to identify one of the main causes of anxiety: fear.
Fear: the source of anxiety
Fear can be considered similar to anxiety in terms of the emotions and physiological activation it triggers in the body. The difference between fear and anxiety is that fear is an immediate response to a danger that is happening right now, whereas anxiety consists of experiencing that fear due to catastrophic thinking, even though we are not yet facing the “dangerous” situation. In other words, anxiety is the set of responses triggered by fear. But what exactly is fear?
Understanding fear
Fear is the most basic and ancient emotion, and it is key to survival. Thanks to fear, humans have been able to anticipate dangers and respond appropriately to a threat in order to save their lives.The difference between fear that protects us, such as being cautious when crossing the street or not approaching the edge of a cliff, and fear of speaking in public, for example, lies in the actual level of danger the threat represents. Clearly, when speaking in public, our life is not at risk. If we have an exam, it isn’t either. However, the main problem with anticipatory anxiety is experiencing the same reaction as if we were facing a cliff.So, what happens in our brain and body in this situation? Let’s take a look.
Symptoms of anticipatory anxiety
The symptoms of anticipatory anxiety can vary from person to person. However, in general, we can highlight the following:
1. Difficulty thinking clearly: the well-known “mental block.”
2. Adrenaline and blood glucose increase: the body prepares for a quick escape, providing extra energy. This can result in trembling, which may make tasks like writing during an exam difficult.
3. Increased breathing rate and heart rate: tachycardia. The brain receives an excessive dose of oxygen, which signals the lungs not to overbreathe. This can create a sensation of shortness of breath, which may trigger a vicious circle: the difficulty in breathing increases panic, which in turn intensifies the tachycardia and worsens the shortness of breath.
4. Blockage of emotions, hormones, and the part of the brain responsible for decision-making: this is when we “go blank.”
5. Sweating, dizziness, muscle tension, headaches, and vomiting.
In this way, the set of responses activated in the body can completely block the ability of someone experiencing this state, preventing them from functioning normally in certain situations. This is especially common in everyday situations that, in reality, should not trigger panic, as they do not represent a threat or danger.Next, let’s look at the tools we have to learn to manage fear and anxiety in daily life.
Tips for managing anxiety
Since anticipatory anxiety is ultimately a mental process, managing it involves paying attention to our thoughts.
To manage it effectively, it is essential to identify which thoughts are triggered in your brain in response to certain situations.
Once these thoughts are identified, it is necessary to take a moment before the physical responses arise, so that you can reason appropriately.
For example, before an exam, when you feel your anxiety rising, you can focus on analysing the “threat” and the actual level of danger it represents.
Remember: although the exam is very important to you, your life is not at risk; it is just an exam. Your body does not need to produce glucose or adrenaline, nor do you need to run or fight a giant. In fact, all these physiological responses will only work against you.
Manage your emotions through your thoughts
Following the exam example, to manage anxiety it is essential to try to reason and understand that what you need for a good performance is to stay as calm as possible.
Only in this way will you be able to think clearly and achieve the best result. And if you don’t reach the expected outcome, it’s important to remember that “it’s not the end of the world.” And indeed, it isn’t! Your mind just needs to accept this simple but fundamental statement.
Identify catastrophic thoughts and start replacing them with positive, rational statements and thoughts that convey safety and calm. This is particularly important in situations such as exams or public speaking, where facing anticipatory anxiety is essential.
Reduce stress and you will reduce anxiety
Stress and anxiety are not the same thing, but they are related. If we can reduce daily stress, it becomes much easier to control and prevent anxiety. There are countless activities that can be adapted to each person’s tastes and preferences, such as exercising daily, reading, engaging in relaxing activities, or simply setting aside some daily time just for yourself. And above all, start practising a more positive way of thinking.
However, while these tips can be implemented, it is also important to assess the consequences of anxiety, the level of anxiety you feel, and the extent to which it is causing discomfort or interfering with your daily life.If you feel that you or someone close to you cannot manage this situation, do not hesitate to seek the necessary help to restore well-being and health.
Treatment for anticipatory anxiety
When anticipatory anxiety has been part of your life for a long time, or when it becomes genuinely difficult to manage in the moments it arises, it is important to seek professional help.Interrupting the vicious circle of anxiety as early as possible is crucial. Otherwise, each time anxiety flares up and it becomes difficult to handle the situation, the fear is reinforced, making the next occasion even harder.
Professional treatment for anticipatory anxiety is tailored to each person, depending on their specific case. However, the most common approach is cognitive-behavioural therapy (CBT), in which the patient and therapist work together to achieve a shared goal: replacing anticipatory anxiety with a calm and peaceful present.
Remember that you can rely on your online therapist, from the comfort of your home, without travelling and with greater convenience. Through cognitive-behavioural therapy and relaxation techniques guided by your therapist, which help you manage stress and anxiety, you can transform your situation and start living your daily life in a calmer and healthier way.
You can count on an online psychologist at Therapyside to continue delving into your emotions, prioritize yourself, and take care of your psychological well-being. If this article has helped you better understand this topic, we hope you feel more empowered to live a life without limitations!