4 Ways to Reduce Anticipatory Anxiety

​Anticipatory anxiety typically occurs when you confront a situation, person, or event that has scared you in the past.  Our brain stores these memories and our fight or flight response causes us to respond with a fear response to these situations.  In this article, we will discuss what anticipatory anxiety is and how you can manage it.

What anticipatory anxiety looks like in everyday life

Months ago you booked your dream vacation, the one you always wanted to take, and you leave tomorrow.  All day you have had tightness in your chest, sweaty palms, and an upset stomach but you just can’t explain why.  You have never been afraid of flying, sure the turbulence during the last flight that you took was scary but you did not think it would affect you later.  Well, the answer could be hidden in the experience you had during your last flight.  Physical symptoms such as chest tightness, sweaty palms, and an upset stomach are typical ways that your body prepares you for an event that causes fear.  Our brains store past experiences and program us to anticipate the worst.  It is the body’s natural defense system revving up to ensure that we will get out of a situation should it be dangerous.
The issue occurs when we experience such anticipatory anxiety when we are not facing imminent danger.  However, there is good news!  There are techniques that you can employ to reduce the symptoms of anticipatory anxiety.
 
How to reduce anticipatory anxiety

1. Reframe your event in terms of the positive outcomes that can occur.  Our brains are naturally wired to contemplate the “worst case” scenarios that might arise from the “what ifs.”  Instead of going down the rabbit hole of dread and feeling more anxious, spend time working through what the positives outcomes could be.  In our example above, taking the flight will get you to your dream destination.  Spend time imagining all of the sights you will see and the memories you will create.  Focus on the countless flights you took with no issues of turbulence.  Try to focus your awareness on your thoughts and redirect negative thoughts to ones of positive outcomes.
2. Practice 4-7-8 breathing.  It sounds so simple, and you have probably read it before, but deep breathing when feeling symptoms of anxiety is key.  Breathe in through your nose for a count of 4, hold your breath for a count 7, and finally breathe out through your mouth for a count of 8.
3. Do your homework.  Anxiety can often result when we feel unprepared.  Use the information that you have at your fingertips and research and plan ahead.  Oftentimes having a plan will help calm anxiety knowing that you have a roadmap to follow and are not flying blind.
4. Plan a reward.  Once you complete facing your anxiety, plan a rewarding event!  You have just worked hard facing one of your fears, do not gloss over that.  It can be scheduling that massage you have been wanting, or spending time with that friend that really fills you.  Whatever feels good, do that as a reward!  You are creating new memories that can supplant the negative ones and lessen the anxiety the next time around.

When do you need professional help?

If your anxiety appears to be interfering with your day to day activities, it might be time for professional help.  Seek the help of a mental health professional such as a Licensed Professional Counselor to discuss your specific case.  At Seeds of Change Counseling we offer in-person Austin therapy to the community or we offer online counseling for all residents of Texas.  Our counselors are ready to support you as you go through this time, there is no need to struggle alone! Call us now at 512-676-5813 for a free counseling phone consultation for Austin therapy to see if we would be a good fit.