What is Anticipatory Anxiety? Symptoms and Effective Coping Strategies

Many of us feel anxious when we think about big events in the future. However, there are some that may feel that anxiety on a much higher level, and this fear may exist around a future event that may not even happen. This is called anticipatory anxiety, and those who experience anticipatory anxiety can find themselves missing out on enjoying the present moment in their intense anxiety about the future.

Understanding Anticipatory Anxiety

Let's take a closer look at anticipatory anxiety. Anticipatory anxiety isn't only the typical fear around something like a new job or upcoming social events; intense anticipatory anxiety can have a negative impact on your life or cause you to behave in ways that are detrimental to your life or relationships.

For example, worrying about a job interview is a fairly common and expected type of anticipatory anxiety and likely a one-off event that doesn't affect anything else. However, if you find that you worry that you're going to be in a car accident because of a persistent feeling of doom and this fear keeps you from attending a party because you'll have to drive on the highway, you may have a problem. When you experience anticipatory anxiety in this way, it may be part of a larger anxiety disorder.

Definition and Explanation

Anticipatory anxiety is a type of anxiety that involves excessive worry about a future event or situation. It is a common experience for many people; however, it can also be a symptom of other anxiety disorders, such as generalized anxiety disorder, panic disorder, and social anxiety disorder. It also frequently co-occurs with obsessive-compulsive disorder.

Anticipatory anxiety can lead to avoidance and is often described as feeling a “sense of doom.” Severe anticipatory anxiety can prevent you from participating in preferred activities, or avoiding people or situations for no reason other than an anxious feeling. Continual worrying about the future can also prevent you from enjoying the present moment.

Types of Anxiety Disorders

There are several types of anxiety disorders that can feature anticipatory anxiety. Generalized anxiety disorder (GAD) is a long-term condition characterized by excessive worry about everyday things. Panic disorder is a condition that involves recurring panic attacks, which can be triggered by anticipatory anxiety. Social anxiety disorder is a condition that involves fear of social situations and can also be triggered by anticipatory anxiety.

Symptoms of Anticipatory Anxiety

Anticipatory anxiety can feel different to different people. Here are some common signs to look for if you think you may be feeling anxious.

Physical Symptoms

• Increased heart rate and blood pressure
• Muscle tension and tremors
• Difficulty concentrating and memory problems
• Sleep disturbances and fatigue
• Gastrointestinal problems, such as nausea and abdominal pain
• Stomach ache

Emotional Symptoms

• Feelings of fear, anxiety, and apprehension
• Restlessness and irritability
• Difficulty controlling worry and fear
• Avoidance of situations that trigger anxiety
• Feelings of dread and hopelessness
• Panic attack
• Worrying about worst-case scenarios
• Negative thoughts

Causes and Triggers of Anticipatory Anxiety

Anticipatory anxiety is often a feature of other anxiety disorders, which can develop due to a number of factors.

Past Experiences and Trauma

Past traumatic experiences can trigger anticipatory anxiety in certain situations. Panic attacks can frequently lead to developing anticipatory anxiety as the person who experienced it becomes frightened of having another one.

Negative thoughts and memories can also contribute to anticipatory anxiety, as well learned behaviors and coping mechanisms born of trauma such as emotional, physical, or sexual abuse.

Environmental Factors

Uncertainty and unpredictability can trigger anticipatory anxiety. Major life changes, such as moving or job changes, are also common triggers for anticipatory anxiety. Finally, social and cultural pressures can contribute to anticipatory anxiety.

Biological Factors

Anxiety disorders often have genetic connections. If you have a family member who experienced an anxiety disorder such as social anxiety disorder, generalized anxiety disorder (GAD), or panic attacks, you may be at greater risk for developing anxiety.

Effective Coping Strategies for Anticipatory Anxiety

While anxiety can be a challenge, the good news is that there are effective, evidence-based techniques that can help to ease anticipatory anxiety. A mental health professional can help you identify coping strategies that will work best for you.

Mindfulness and Relaxation Techniques

Mindfulness practices, such as meditation, deep breathing, or progressive muscle relaxation, can help reduce anticipatory anxiety and promote relaxation. Yoga and Tai Chi can also help reduce anticipatory anxiety.

Cognitive-Behavioral Therapy (CBT)

CBT is a helpful therapy for managing anticipatory anxiety, as it involves identifying and challenging negative thoughts and behaviors. It is an evidence-based approach that can lead to reduced anxiety and help you learn to cope with stress in a healthy way.

Lifestyle Changes

Your therapist may also suggest lifestyle changes that can help to reduce anxiety, like anticipatory anxiety, situational anxiety, or performance anxiety. Some of these include:

• Regular exercise
• Healthy eating habits and a balanced diet
• Getting enough sleep by practicing good sleep hygiene and relaxation techniques
• Strengthening social connections

Seeking Professional Help for Anxiety Disorders

Mild anticipatory anxiety may be manageable through techniques like progressive muscle relaxation and other coping techniques used when you feel anxious. However, in some more severe cases, you may be better off working with a mental health professional.

When to Seek Help

If anticipatory anxiety is interfering with everyday life and relationships or is causing significant distress and impairment, you may want to seek professional help to manage it. You may also choose to reach out if self-help strategies are not effective in managing anticipatory anxiety.

Treatment Options

Medications, such as antidepressants and benzodiazepines, can help manage severe cases of anticipatory anxiety. If a psychiatrist or physician decides that medication is the right way to manage anticipatory anxiety, they may take charge of the medical side while referring you to a psychologist for talk therapy.

Therapy, such as CBT and psychodynamic therapy, can help individuals develop coping strategies and learn to manage anxiety. Your therapist may also suggest support groups, as these can also provide a sense of community and connection for individuals experiencing anticipatory anxiety.

Managing Anticipatory Anxiety in Austin, TX

If you've experienced anticipatory anxiety, you know it can be difficult to enjoy life when you feel anxious. However, anticipatory anxiety is a common experience that can be managed with effective coping strategies. Seeking professional help is important if anticipatory anxiety is interfering with daily life and relationships.

At Williamsburg Therapy Group, our team of doctoral-level anxiety psychotherapists in Austin offers both online and in-person sessions to accommodate a busy life and allow you to work with a provider that can facilitate healing, offering a variety of practical strategies, healthy coping skills, and relaxation techniques that will allow you to reduce the emotional and physical symptoms of anxiety and experience a greater quality of life.

Don’t hesitate to seek help if you’re struggling with anxious thoughts or having difficulty navigating anxiety producing situations. With the right treatment and support, it’s possible to treat anxiety and improve overall well-being.

If you have been thinking about seeking anxiety treatment, reach out to our customer service coordinator to get matched with a professional who can offer tools and strategies to manage symptoms and reduce anxiety in a way that allows you to live a more fulfilling life.