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Mental Health HomepageConditions LibraryConditions CategoryConditions CategoryAnticipatory Anxiety: Definition, Symptoms, Causes & Coping Mechanisms
Table of Contents:OverviewWhat is Anticipatory Anxiety?Signs & Symptoms of Anticipatory AnxietyCauses of Anticipatory AnxietyHow to Deal With Anticipatory AnxietyOvercome Anxiety with Talkspace
Anxiety DisorderRead Time: 5 Minutes
Published On: December 21, 2022
Reviewed On: December 21, 2022
Updated On: July 1, 2024
OverviewUpdated 2/1/2023Anticipatory anxiety is a discomforting and disquieting mind game you play on yourself and can negatively affect your mental health. For example, you’re going to the dentist, and you feel anxious. You’re about to take a test, and you feel anxious. You’ve been asked for a meeting with your supervisor, and you feel anxious. See a pattern?Each anxious thought is due to an event thatmightlead to stress, anticipation, uncertainty, fear, or panic. This is what it means to experience anticipatory anxiety. You dread the future without evidential cause.More than 19%of adults in the United States experienced an episode of anxiety in the past year — if you’re dealing with any form of anxiety, you’re not alone.Keep reading to learn more about anticipatory anxiety. We’re looking at signs and symptoms, causes, triggers, and, most importantly, how to deal with this often-overlooked type of anxiety.
Overview
Updated 2/1/2023
Anticipatory anxiety is a discomforting and disquieting mind game you play on yourself and can negatively affect your mental health. For example, you’re going to the dentist, and you feel anxious. You’re about to take a test, and you feel anxious. You’ve been asked for a meeting with your supervisor, and you feel anxious. See a pattern?
Each anxious thought is due to an event thatmightlead to stress, anticipation, uncertainty, fear, or panic. This is what it means to experience anticipatory anxiety. You dread the future without evidential cause.
More than 19%of adults in the United States experienced an episode of anxiety in the past year — if you’re dealing with any form of anxiety, you’re not alone.
Keep reading to learn more about anticipatory anxiety. We’re looking at signs and symptoms, causes, triggers, and, most importantly, how to deal with this often-overlooked type of anxiety.
What is Anticipatory Anxiety?Anticipatory anxiety occurs in anticipation of an event or situation. Past experiences, current stressors, or anticipated future events can cause it. It’s a common anticipation symptom that’s part of a largersocial anxiety disorderdiagnosis.Anticipatory anxiety symptoms can include:Increased heart rateFast pulseShallow rapid breathingGrowing tension that causes an upset stomach or brings on headachesSweaty palmsAnticipatory anxiety happens when you think about a situation that hasn’t occurred yet. In your mind, the event will almost always have a negative outcome, which can then cause great anxiety, stress, or panic. Your imagination magnifies the potential problems you may (or may not) encounter. As a result, your anxiety level can peak.People with anticipatory anxiety guess, fabricate, and imagine when they think about the future. Of course, nobody knows for sure how anything will turn out — which can bring even more anxiety and negative thoughts. Nevertheless, situational anxiety can often stem from fabricated outcomes (usually negative ones) for events that haven’t happened yet. If you were able to imagine positive outcomes, you’d likely be much less anxious — and maybe even excited — about the future.
What is Anticipatory Anxiety?
Anticipatory anxiety occurs in anticipation of an event or situation. Past experiences, current stressors, or anticipated future events can cause it. It’s a common anticipation symptom that’s part of a largersocial anxiety disorderdiagnosis.
Anticipatory anxiety symptoms can include:
Anticipatory anxiety happens when you think about a situation that hasn’t occurred yet. In your mind, the event will almost always have a negative outcome, which can then cause great anxiety, stress, or panic. Your imagination magnifies the potential problems you may (or may not) encounter. As a result, your anxiety level can peak.
People with anticipatory anxiety guess, fabricate, and imagine when they think about the future. Of course, nobody knows for sure how anything will turn out — which can bring even more anxiety and negative thoughts. Nevertheless, situational anxiety can often stem from fabricated outcomes (usually negative ones) for events that haven’t happened yet. If you were able to imagine positive outcomes, you’d likely be much less anxious — and maybe even excited — about the future.
Online therapy for anxiety
Signs & Symptoms of Anticipatory AnxietyThe key to reducing anticipatory anxiety is becoming aware of the signs and triggers so you can catch them when you’re first experiencing them.
Signs & Symptoms of Anticipatory Anxiety
The key to reducing anticipatory anxiety is becoming aware of the signs and triggers so you can catch them when you’re first experiencing them.
Expert Insight
Licensed Mental Health Counselor (LMHC), MA, MScBisma Anwar
Once you learn to recognize negative thoughts and images you’ve imagined about an anticipated situation, you can analyze them — coolly and rationally. Most often, you’ll find these unwanted intrusive thoughts aren’t realistic.Think about these anticipatory anxiety example scenarios:You see yourself at the dentist’s office in excruciating painYou imagine yourself taking a test and being totally unable to answer any questionYou foresee a meeting with your supervisor as an opportunity to be reprimanded or even firedYou experience nausea or other physical symptoms, worryingYou feel overwhelmed and start catastrophizingYou use negative self-talkYou’re dizzy or short of breathAll of these scenarios and catastrophic thinking take place in your mind without much evidence. Yet, the mind reacts as if it’s a fact, and the body responds accordingly — spewing anxiety-producing chemicals into the bloodstream, ultimately increasing your anxiety level.
Once you learn to recognize negative thoughts and images you’ve imagined about an anticipated situation, you can analyze them — coolly and rationally. Most often, you’ll find these unwanted intrusive thoughts aren’t realistic.
Think about these anticipatory anxiety example scenarios:
All of these scenarios and catastrophic thinking take place in your mind without much evidence. Yet, the mind reacts as if it’s a fact, and the body responds accordingly — spewing anxiety-producing chemicals into the bloodstream, ultimately increasing your anxiety level.
Causes of Anticipatory Anxiety
What causes anxiety? It can be difficult to pinpoint the exact source because there can be many causes, however, the onetype of anxietythat’s relatively easy to identify is anticipatory anxiety. Reasons for anticipatory anxiety might include the following:
For anticipatory anxiety specifically, a significant factor is perfectionism. If you tend to set unrealistic standards for yourself but beat yourself up when you can’t meet the goals, it can lead to anxiety about future events where you may fail.
Catastrophizing — when you assume the worst possible outcome will occur even though there’s no evidence anything will ever happen — is common with anticipatory anxiety. For example, if you’re going on a first date with someone, instead of thinking, “this could be fun” or “I might have a good time,” your mind immediately jumps ahead to thoughts like “what if they think I’m boring?” or “what if I say something stupid?” These pessimistic predictions can fuel anticipatory anxiety and make it harder to relax and enjoy yourself at the moment.
If you often experience anticipatory anxiety, it may be helpful to seek professional help to deal with the underlying issues.Therapy for anxietycan be the perfect solution for working through perfectionism and learning how to combat catastrophic thinking so you can feel more relaxed and confident in the future.
What triggers anticipatory anxiety?
How to Deal With Anticipatory Anxiety
Knowing how to deal with anticipatory anxiety is easier when you have some tips.
1. Be aware of your thoughts and emotions
2. Identify your triggers
For any person, an important step in dealing with anticipatory anxiety is identifying what triggers your anxious thoughts and feelings. Once you know your triggers, you can start working on avoiding or managing them.
3. Reason with yourself
Next, it’s essential to counter unwanted, intrusive thoughts with more realistic and evidence-based thoughts and not immediately turn to the negative outcome.
For example, if you see yourself in excruciating pain at the dentist’s office, counter that with the knowledge that you’ll actually be feeling no pain at all due to the Novocain or other pain inhibitors you’ll receive.
4. Affirm your thoughts with evidence
The key to dispelling anticipatory anxiety is purely a matter of imagining something negative vs. positive. In most cases, the positive will happen more often than the worst-case scenario. This is because evidence usually supports that your upcoming event won’t be a total disaster. For example, suppose you know you studied for the test and understand the material. In that case, it’s far more realistic for you to have a positive outcome than a negative one.
5. Practice relaxation techniques
Studiesshow that relaxation techniques — like deepbreathing exercises for anxiety, progressive muscle relaxation, or meditation — can help reduce stress and ease anxiety symptoms.
The next time you start to feel anxious or intense fear, try a relaxation technique to avoid any panic attacks. You may find yourself pleasantly surprised that your anticipatory anxiety vanishes (or at least severely decreases). If your anticipatory anxiety starts feeling unmanageable, it might be time to look into getting help. Talkspace offersonline therapythat works with your schedule.
6. Find healthy coping mechanisms
Overcome Anxiety with TalkspaceDon’t worry. Anxiety is a normal — even healthy — emotion that everyone experiences at one point or another. It’s what you feel when you’re worried, nervous, or scared. For some people, anxiety can be mild and short-lived. For others, though, it can be severe, long-lasting, and interfere with daily life. Seeking professional help can be the first step to beating anticipatory anxiety.Talkspace is an online platform that’s changing how people access therapy. We’re making the process simple, affordable, and, best of all, convenient. Learn how Talkspace can help you overcome anticipatory anxiety today.
Overcome Anxiety with Talkspace
Don’t worry. Anxiety is a normal — even healthy — emotion that everyone experiences at one point or another. It’s what you feel when you’re worried, nervous, or scared. For some people, anxiety can be mild and short-lived. For others, though, it can be severe, long-lasting, and interfere with daily life. Seeking professional help can be the first step to beating anticipatory anxiety.
Talkspace is an online platform that’s changing how people access therapy. We’re making the process simple, affordable, and, best of all, convenient. Learn how Talkspace can help you overcome anticipatory anxiety today.
See ReferencesAny Anxiety DisorderNational Institute of Mental Health. Accessed November 26, 2022.The role of deep breathing on stressPerciavalle, Valentina et al. Neurological sciences : official journal of the Italian Neurological Society and of the Italian Society of Clinical Neurophysiology vol. 38,3 (2017): 451-458. doi:10.1007/s10072-016-2790-8.
See References
National Institute of Mental Health. Accessed November 26, 2022.
Perciavalle, Valentina et al. Neurological sciences : official journal of the Italian Neurological Society and of the Italian Society of Clinical Neurophysiology vol. 38,3 (2017): 451-458. doi:10.1007/s10072-016-2790-8.
Bisma AnwarBisma Anwar is the Team Lead for the Talkspace Council of Mental Health Experts. A major focus in her work has been anxiety management and helping her clients develop healthy coping skills, reduce stress and prevent burnout. She serves on the board of a non-profit organization based in NYC called The Heal Collective which promotes advocacy and awareness of mental health issues in BIPOC communities.
Bisma Anwar is the Team Lead for the Talkspace Council of Mental Health Experts. A major focus in her work has been anxiety management and helping her clients develop healthy coping skills, reduce stress and prevent burnout. She serves on the board of a non-profit organization based in NYC called The Heal Collective which promotes advocacy and awareness of mental health issues in BIPOC communities.
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