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Anticipatory Anxiety - Do you want to deal with it?
- Susan Stubbings
- 5 days ago
- 2 min read
Anticipatory anxiety is that overwhelming dread feeling we experience when we think about and imagine something in the future that will be stressful.
It is a fixation on what ‘might’ go wrong rather than focusing on the here and now and what is actually happening in real time.
Anticipatory anxiety is a slow creeping persistent feeling and thoughts. It is our mind predicting what ‘might’ happen in the future its not happening here and now but it very rarely does happen as we have imagine it would. Our imagination is not fact, our thoughts and feelings are not facts they can all change if we allow them.
Reflecting on how anticipatory anxiety works in our brains can aid our understanding. Maintained by a feedback loop between the amygdala, which detects threats, and the dorsomedial prefrontal cortex, a key region involving self-reflection and emotional regulation to name a couple of their functions. Both keeping you alert even without real danger being present. The insula and basal ganglia contribute to physical symptoms like a racing heart, shallow breathing, muscle tensions.
Our brain is an extraordinary organ and is very creative in its bid to stay safe.
What might help?
STOP-PAUSE-Breathe is a must to start regulating your nervous system, it calms and helps you take back control of anxiety.
Grounding Exercise – Pair this with the above breathing count down from 10-0 or 50-0 whichever is needed for you as an individual. This cuts off thoughts sending cues to the nervous system, whilst helping to relax you, interrupting overthinking and ruminations.
Focus on the present – Use the affirmation I am here, now repeat as many times as you need to feel grounded in the here and now.
Visualise calming images of the beach, sea, a scented forest or lavender field.
Walk in nature or in your garden if you are not panicking listen to all the sounds around and smell the different fragrances – this will help to relax and calm you.
Recognise and acknowledge your feelings and emotions by naming and claiming them this will defuse their power over you in the moment.
Journalling can support your clarity track your thoughts and pick up any patterns that may present.
Self-care especially when you are not in the grips of anxiety anticipatory or otherwise.
All these tools work best when you are not stressed or full of anxiety so on the days you are feeling well and have less anxiety practice the tools to have them grounded inside you. So when you need them, they will be more spontaneous, automatic and easier to focus on them.
These tools can be used anywhere and at any time they don’t cost anything other than your focus and attention.
Practice, practice practice, because anxiety got so intense through repetition and it is through repetition these tools work.
Source:
If you are in the British Isles and struggling or in need of a supervisor I offer a free 30 mins video call so we can meet before our first session. Contact me at email: pendulumofpeace8@gmail.com text or Whatsapp message to 07867938630 and lets connect and realise your fullest potentials.
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