Fear Of The Future: Anticipatory Anxiety

Worries, fears, and anxieties are a natural part of life. It’s normal to think about an overdue bill, a pending work interview, or a first date. Yet “natural” concern becomes extreme when it is constant and unrestrained, we call this “Anticipatory anxiety”. You think about “what ifs” and worst-case situations all the time, you can’t shake nervous thoughts out of your mind, and it disrupts your everyday life.

Constantly stressing, critical thoughts, and frequently assuming the worst will take a toll on your mental and physical wellbeing.

What it sounds like

Anticipatory anxiety can range from passing nervousness to a crippling sense of fear. You will notice:

• difficulty concentrating
• trouble managing emotions and mood
• emotional numbness
• loss of interest in your usual hobbies
• jumpiness or restlessness
• muscle tension and pain
• nausea and appetite loss
• sleep problems

Think of it as a symptom, not a disorder

Anticipatory anxiety is not a sign of mental health of its own but does occur as a symptom of generalized anxiety disorder. Some factors can also include fear of potential incidents that might not actually occur.

• Social anxiety: Severe anxiety disorder entails an intense fear of rejection or negative judgment. Physical anxiety signs frequently trigger these concerns as well.

• Specific phobias: Specific phobias can include extreme fear of everyday objects or encounters. People with phobias might get a lot of anticipatory fear about getting in touch with something they’re afraid of.

• Panic disorder: Anticipatory anxiety is a common symptom of panic disorder. If you’ve already had one panic attack, it’s very logical to worry about getting another one, mostly if you don’t know what caused it. For example, the fear of losing control in front of others may cause you to avoid public spaces.

• Post-traumatic stress disorder (PTSD): Many people who have undergone trauma are living in fear of that trauma happening again. Anticipatory anxiety associated with PTSD can arise as a consequence of any traumatic event. That’s why you could spend so long thinking about it happening again that you’re having trouble thinking of anything else.

How to stop worrying tip 1: Create a daily “worry” period

This is where the technique of postponing concerns may help. During your worry period, you’re encouraged to stress over whatever’s on your mind. The rest of the day, though, is a worry-free zone. If, during the day, an upsetting thought or concern pops into your mind, write it down briefly and then resume the day.

Tip 2: Distinguish between solvable and unsolvable worries

Research suggests that when you’re concerned, you feel less nervous for a moment. Going over the issue in your brain distracts you from your feelings and helps you feel like you’re solving the problem.

If the worry can be overcome, start brainstorming. Create a list of all the options you might think of. When you have a strategy and start doing something about the situation, you’ll be a lot less stressed about it.

If the fear is not solvable, accept the uncertainty. Thinking of all the stuff that could go wrong doesn’t make it any more predictable.

Tip 3: Talk about your worries

It might sound like an easy answer, but interacting face to face with a trustworthy friend or family member — someone who listens to you without being judged, criticized, or constantly distracted — is one of the most effective ways to calm your nervous system and reduce fear. When the problems tend to spiral, talking about them will make them seem much less challenging.

Also, interrupting the worry cycle through exercising and meditation can really improve your mood and decrease your stress and anxiety. These activities are a natural and effective anti-anxiety treatment because it releases endorphins which relieve tension and stress, boost energy, and enhance your sense of well-being.

Reference: click here

Photo de Kat Jayne provenant de Pexels