Get to know expectancy anxiety, a cause of worry about things that haven't happened yet

Have you ever been so nervous before an important meeting that you couldn't sleep all night? Or did the thought of a serious conversation with your partner make your palms sweat?

No one can predict the future, and it's natural to worry about how situations at work or in relationships might develop. Perhaps your thoughts are focused on less ordinary events, such as natural disasters, the loss of loved ones, or even global pandemics.

Anticipatory anxiety occurs when a person feels afraid of the future that might happen. It is usually associated with situations that cannot be predicted or controlled. Anxiety can be exacerbated when a person is faced with uncertainty or upcoming events that cause fear of potential negative consequences.

Worrying about upcoming events is perfectly natural, but when these fears start to interfere with your daily life, they can be a sign of anxiety. If these feelings become so intense that they affect your decisions, sleep, or ability to concentrate, it may be a sign that your anxiety is beyond normal and needs attention.

How it feels

Anxiety can manifest itself in many different ways, from a short-term feeling of nervousness to an intense, debilitating sense of dread that can affect daily activities. In milder cases, it can be a minor discomfort, and in severe cases, it can be a constant, paralyzing fear.

If you have anxiety, you may notice the following symptoms

• difficulty concentrating;
• problems with managing emotions and mood;
• emotional numbness;
• loss of interest in usual hobbies;
• a feeling of jumpiness or anxiety;
• muscle tension and pain;
• nausea and loss of appetite;
• problems with sleep.

With anxiety, you may spend a lot of time imagining the worst-case scenarios. Overly focusing on these undesirable outcomes can only increase your frustration and feelings of hopelessness. This can make it difficult to focus on day-to-day activities and cause long-term stress that negatively affects your emotional and physical health.

Let's say your partner has been looking worried lately. When you ask if everything is okay, they say that everything is fine, but you don't think so. You start to worry that he might want to break up with you, and these thoughts keep coming back to you. You are increasingly imagining a conversation about a breakup, convinced that it is inevitable. Thoughts of losing your partner cause you to feel anxious, which leads to poor appetite and sleep problems.

Think of it as a symptom, not a disorder

Anticipatory anxiety is not a separate mental health diagnosis, but it is often a symptom of generalized anxiety disorder. It can also be present in other conditions where there is a fear of possible events that may not materialize.

Social anxiety

Social anxiety disorder is characterized by an intense fear of being rejected or judged negatively by others. This fear is often accompanied by physical symptoms of anxiety, such as sweating, trembling, or heart palpitations.

If you have social anxiety, you may constantly worry about saying something embarrassing or making a serious social mistake that could lead to losing friends or even your job.

Worrying about possible criticism from others can make it difficult to share ideas or express your opinion on any topic.

Specific phobias

A specific phobia involves an intense fear of certain objects or situations, such as clocks, spiders, heights, or bus rides. People with phobias often experience a significant sense of anxiety when confronted with the thing that triggers their fear.

Let's say you have a phobia of dogs. Since dogs are quite common, you know that you will probably encounter one at some point, but you don't know when or where it will happen. This can lead to you constantly worrying about a possible encounter with a dog. This anxiety can limit your social activities and influence your decisions, such as avoiding places where dogs might be, which can reduce your ability to spend time outside or socialize with friends who have pets.

The anxiety associated with phobias can be so intense that you may end up avoiding leaving the house. This can negatively impact your relationships with friends and family, as your desire to avoid fearful situations can lead to isolation and tension with others.

Panic disorder

Anxiety is often a symptom of panic disorder. Panic attacks can be accompanied by a variety of unpleasant sensations, such as chest pain, shortness of breath, and intense fear. If you have experienced one panic attack, it is normal to worry about the possibility of a recurrence, especially if you do not know what exactly may have triggered it.

Worrying about the possibility of more panic attacks can become very intense and difficult to overcome. This anxiety can lead to avoidance of public places for fear of losing control in front of other people. In addition, the fear of having a panic attack while driving may interfere with your ability to drive, which will negatively impact your ability to get around.

Post-traumatic stress disorder (PTSD)

Many people who have experienced trauma often live in fear that the trauma may happen again. Anxiety associated with post-traumatic stress disorder (PTSD) can occur as a symptom of any traumatic experience, whether it is a car accident, a robbery, or witnessing the death of a loved one.

Triggers related to the trauma can significantly increase your feelings of anticipatory anxiety. If the event never leaves your mind, you may spend so much time remembering what happened and worrying about the possibility of it happening again that it becomes difficult to think about anything else.

How to deal with it

Anxiety can be very debilitating and can leave you stuck in endless anxious thoughts. These recommendations can help you cope with the situation and break the cycle.

Anxiety can also lead to panic attacks in the long term. If you frequently experience expectancy anxiety, whether at home or at work, we recommend seeking further consultation with a doctor. Timely diagnosis is 50% of successful treatment.

Take care of your physical needs

The mind-body connection is very real, and your physical health can have a significant impact on your emotional state. Factors such as quality sleep, a balanced diet, and regular exercise can play a key role in alleviating anxiety symptoms, including anxiety anticipation.

If your symptoms include stomach problems, you may find it difficult to eat regularly, but skipping meals can make you feel even worse.

In a particularly challenging situation, anxiety can make it difficult to fall asleep, and lack of sleep can in turn increase feelings of anticipation. If you can't sleep, it can cause additional anxiety, which exacerbates the problem. What to do in this case?

Reducing your caffeine intake and practicing relaxation techniques before bed can often help improve sleep quality.

Physical activity can help reduce symptoms of anxiety and stress and improve sleep quality. However, it's important to avoid intense exercise right before bed, as it can make it harder to fall asleep.

Check your conversation with yourself

The way you talk to yourself about anxiety makes a big difference. While it's natural to worry about possible trouble, it's important to remember that focusing too much on the negative can prevent you from enjoying the positive aspects of life. Try to be kind to yourself and remind yourself that thinking about anxiety should not take up all your time and energy.

When you start to worry about something, ask yourself: “Is this a real possibility?” If the honest answer is no, try to redirect your energy to what is happening in the moment. This can help you focus on the positive aspects and reduce your anxiety levels.

If the answer is yes, it's okay to make a plan to cope with the situation, whether it's taking time off from work or preparing for possible emergencies. After that, try to put your thoughts aside - you've already done everything you can. This will help reduce stress and focus on the positive aspects of your life.

If you tend to criticize yourself for your fears and anxious thoughts, try to think about what you would say to a friend who was going through similar experiences. You would probably give them positive support rather than negative judgment. Similarly, practice self-compassion by treating yourself with the same kindness and understanding.

Talk about it

It's not always easy to talk about your fears, but sometimes expressing those anxieties can help make them less scary. Talking about your feelings to someone you trust can make you feel better and help you find support and understanding.

Thinking back to the previous example of anxiety about a possible breakup, telling your partner about your fears can seem even more frightening than the possibility of a breakup itself. Expressing your feelings can be anxiety-inducing because you are afraid of your partner's reaction or possible consequences. However, an open dialog can help to show support and understanding, which will ease the emotional burden.

Assess the situation. Is your relationship going well overall? Are there any specific reasons to believe that your partner wants to break up? Is there something else going on that is not related to your relationship? The best way to get clarity is to have a frank conversation instead of speculating about the reasons for your partner's behavior.

Telling your loved ones about your anxiety can be very helpful, especially if you feel isolated because of your symptoms. Friends and family can support you by listening to your concerns and offering positive distractions, such as going for a walk or cooking together.

Grounding yourself

Grounding exercises can be helpful in interrupting disturbing thoughts and reconnecting with reality. These techniques help to redirect your attention away from anxious thoughts and toward what is happening in the here and now.

Some grounding techniques involve physical actions, such as snapping a rubber band around your wrist, holding a piece of ice, or stroking a calming object. Other techniques may focus on thoughts, which you can practice anywhere and anytime.

Consider professional treatment

If your own attempts at coping with anxiety are not working, it may be worth seeking professional help. Anticipatory anxiety is a common problem, and many people need additional support to cope with it. There are basic options for help that you can consider.

Therapy.

Therapy is usually one of the most effective ways to deal with anxiety-related issues. A therapist can help you explore the sources of stress in your life and begin to work on addressing possible triggers for your anxiety.

Therapists can also help you identify harmful or less effective ways of coping with anxiety, such as avoiding the source of the fear or numbing yourself with alcohol, and suggest more helpful strategies for managing anxiety.

Because anxiety about the future can be a symptom of a variety of mental health issues, your therapist may recommend a specific type of therapy depending on your case:

1. Many therapists recommend cognitive behavioral therapy (CBT) or a mindfulness-based variant of it for treating anxiety.
2. Exposure therapy can be especially helpful for specific phobias, but is also often used for other types of anxiety and post-traumatic stress disorder.
3. Eye Movement Desensitization and Reprocessing (EMDR) can help many people with symptoms of post-traumatic stress disorder by improving their condition through processing traumatic memories.

Medication.

Medications are not a cure for fear of the future, but they can help relieve symptoms, particularly anxiety, especially when combined with therapy.

Your doctor may recommend medication in the following cases:

• the symptoms make everyday life difficult;
• they interfere with progress in therapy;
• cause serious suffering;
• affect your physical health.

Medications for anxiety can be both long- and short-acting, so you don't have to take them indefinitely. The choice to take medication is a personal one and should not be influenced by pressure - you have the right to decide whether or not to try it.

Here are some types of medications that can help treat anxiety:

1. Beta-blockers. Effective for short-term stress control. They can be helpful if your anxiety is usually under control but sometimes gets out of hand.
2. Benzodiazepines. Sedatives that help you relax and calm down. Due to the risk of addiction, they are recommended for short-term use only. They can be useful for managing serious anxiety symptoms in the initial stages of therapy.
3. Selective serotonin reuptake inhibitors (SSRIs), serotonin and norepinephrine reuptake inhibitors (SNRIs), and other antidepressants. They are usually prescribed for long-term relief of anxiety symptoms.

When to seek help

Anxiety has a purpose: it helps us prepare for possible dangers. Since the future always brings surprises, it's normal to spend time thinking about what might lie ahead. This can be useful - being prepared for different possible scenarios is always better than being unprepared for something.

However, if the fear of the future becomes so strong that it prevents you from enjoying the present moment, it may be worth seeking professional help. In other words, if your quality of life is suffering, a consultation with a therapist may be helpful.

Conclusion

Uncertainty can be scary, especially when you are trying to avoid harm. Since it is impossible to predict the future, it is important to learn how to cope with the unknown so that these anxieties do not negatively impact your life.

A compassionate therapist can help you deal with overwhelming fears of uncertainty and find peace in the unknown.

For more expert advice and insights on mental health, visit our website.