Anticipatory anxiety: what it feels like & 7 ways to cope

Anticipatory anxiety can be career-stifling and life-limiting. It can hold you back from new experiences, distract you from work and personal obligations, and lead to chronic stress. It also creates a catastrophizing mindset that can consistently leave you thinking about worst-case scenarios and feeling depleted.

While anticipatory anxiety is common before major life events or high-stakes presentations, it can also be a sign of an anxiety disorder or other mental health conditions. By educating yourself on the causes of anticipatory anxiety and coping methods, you’ll be better equipped to understand the potential impact it may be playing in your life.  

Anticipatory anxiety symptoms

Many of the symptoms of anticipatory anxiety mirror those of typical anxiety. Symptoms that may overlap include the following:

• A racing heart rate
• Panic attacks
• Anxious thoughts
• Muscle tension
• Focusing on negative outcomes
• Shortness of breath
• Nausea or vomiting
• Insomnia
• Cold sweats

Anticipatory anxiety can be differentiated from regular anxiety by your level of concern about the future. While typical anxiety can include dread about an upcoming event, anticipatory anxiety is usually more debilitating. 

If you have anticipatory anxiety, you might worry days, weeks, or even months before future events. You may become easily overwhelmed by a single thought about the event and find it hard to concentrate on anything else. This can also lead to a social phobia that may keep you from going to social events or experiencing social situations.

Causes of anticipatory anxiety

Both mental health disorders and life experiences can cause anticipatory anxiety. Anxiety over life events, such as becoming a parent or preparing for an impending natural disaster, is often more temporary. 

Anxiety disorders that may cause broader or more consistent anticipatory anxiety include the following:

• Generalized anxiety disorder (GAD): You may experience anticipatory anxiety before major events or even minor events such as driving to work.
• Panic disorder: Feelings of anxiety often peak in the hours before an event, which can lead to panic attacks. If you start to avoid situations that may cause panic attacks, it can lead to another anxiety disorder called agoraphobia. Examples of situations that can lead to this disorder include an intense fear of being in open spaces, being in a crowd, and being outside of your home alone.
• Social anxiety disorder (SAD): You might have anticipatory anxiety over going to events where there are large crowds, such as concerts or small gatherings that center on socializing.
• Post-traumatic stress disorder (PTSD): If you have PTSD, you may experience anticipatory anxiety that a traumatic experience you’ve faced in the past will repeat itself.
• Obsessive-compulsive disorder (OCD): OCD is characterized by trying to control or lessen uncertainties and feeds off anticipatory anxiety.

Current stressors can also cause anticipatory anxiety, such as when you’re preparing for a job interview. However, there is a distinction between stress vs. anxiety. Stress often disappears once the threat or stimulus is gone, but anxiety may linger. Anxiety can also appear when you can’t pinpoint a specific threat.

Does everyone feel anticipatory anxiety?

Most people experience anticipatory anxiety at some point in their lives. It’s very common to feel nervous before a major change or event, and it can be a normal response to different types of stress. 

However, some important distinctions exist between natural anxiety responses and medically significant anxiety. Anxiety may be a medical concern when it leads to the following:

• Completely avoiding social situations or other settings that make you anxious
• Refusing to leave the house
• Inability to stay on track with work or school assignments
• Strained relationships

Anxiety can also be a problem if it is ongoing or if your fear is disproportionate to the situation. For example, if you feel an intense and out-of-control fear about getting in a car because you’re worried about getting in an accident, your anxiety may be stronger than normal.

It’s important to know when to ask for help. A good rule of thumb: always check in with a doctor or therapist if you feel like your anxiety is disrupting your daily life.

7 ways to cope with anticipatory anxiety

Anticipatory anxiety may feel impossible to overcome in the moment, but you can manage it effectively with the right tools. Overcoming anticipatory anxiety can build mental strength and help you achieve a richer life.

Here are some coping strategies you can try to stop yourself from spiraling and overthinking.

1. Don't let it stop you

The most effective technique to help you cope with anticipatory anxiety is to work through it. Avoiding the situation can make you feel even more anxious the next time you’re in a similar scenario, and it won’t help you grow.

Exposure therapy is one strategy that’s used to help people overcome fears. This treatment helps you face specific phobias in a controlled environment that promotes psychological safety. Repeated exposure to your fear can start to break automatic responses and rewire your brain to develop a calmer reaction. 

Purposeful exposure to your fear can be scary and bring up past trauma. A health care professional can guide you through this type of therapy and help you achieve the best outcome.

2. Find relaxation techniques that work

According to a 2023 article published by StatPearls, relaxation techniques can help reduce symptoms of anxiety, such as an increased heart rate, excessive sweating, and shortness of breath. Here are a few relaxation techniques that may help calm your anxiety:

• Deep breathing: Breathwork can relieve stress and improve your emotional regulation, both of which can help lower your anxiety.
• Anxiety journaling: Journaling has been shown to reduce certain symptoms of mental health conditions, with those who have anxiety benefiting most. When you feel anxious, try writing down your thoughts and the circumstances surrounding them. Journaling can help you uncover patterns and emotional triggers. It can also help externalize your worries so you’re not holding them inside.
• Being present: Using mindfulness activities and grounding techniques such as meditation and nature walks can help drown out some of your anxious thoughts by helping you focus on the present moment.

The trick is uncovering which strategies work best for you, likely through trial and error.

3. Prioritize self-care

Your physical and mental health are closely linked. This means that taking care of your body can also help care for your mind. 

Create a self-care plan that prioritizes exercise, good sleep hygiene, and nutrition. Make sure to also reserve time to unwind and do activities you enjoy.

4. Challenge negative thoughts with positive ones

Anticipatory anxiety is often plagued by automatic negative thoughts about why something is bound to go wrong. When you notice yourself in this mindset, try putting each of your thoughts on trial by challenging them with positive ones.

For example, let’s say you have work anxiety because you’ve been laid off in the past. If you feel anxious starting a new job because you’re worried you’ll suddenly lose it, try changing your perspective. Focus instead on what skills you can grow and expand in the meantime and what meaningful projects you can complete to help you build a sense of accomplishment. 

While layoffs do happen, history doesn’t have to repeat itself. You can help reduce your anxiety by keeping an up-to-date resume to avoid starting from scratch if you get laid off. You can also try focusing on things that are within your control, such as rekindling your networking efforts even when you’re happily employed.

5. Try affirmations

Self-love and self-validation play huge roles in easing anticipatory anxiety. Try practicing self-compassion by using positive affirmations. These are statements about yourself you can use to cultivate a positive mental attitude.

Examples of affirmations to combat anxiety include the following:

• I can do hard things.
• I am resilient in the face of challenges.
• I prioritize my health and well-being.
• I overcome my fears by getting out of my comfort zone.
• I am safe and supported.

Repeating these affirmations each day can help to slowly shift your mindset in a positive direction.

6. Seek support from loved ones

You don’t have to fight anxiety alone. If you’re struggling, consider calling a supportive friend or family member to express your feelings. Share what your thoughts are telling you, and allow your support system to help you reason with your fears. Sometimes talking it out can be an effective healing tactic.

If you don’t have a close support system, try joining an anxiety support group to connect with others who are facing similar challenges. You can also speak with other trusted figures in your life, such as a neighbor, teacher, religious leader, or colleague.

Ideally, this approach should be temporary to avoid placing strain on your relationships. If you need prolonged support, therapy may be a better option.

7. Get professional help

When anticipatory anxiety begins to interrupt your daily life, it’s time to consider professional help. Many treatments for anxiety can help alleviate your symptoms and make it easier to move toward your personal goals. 

A few common treatments include the following:

• Talk therapy: A therapist or other mental health professional can help determine your obstacles, identify goals, and guide you through exercises to help you reach them. Cognitive behavioral therapy (CBT), which focuses on changing thoughts and behaviors, is commonly used to treat many kinds of anxiety.
• Progressive muscle relaxation: This treatment involves tensing and relaxing certain muscle groups to help alleviate stress and anxiety.
• Psychiatry: Depending on the severity of your anxiety, anti-anxiety medications may be useful if deemed appropriate by a health care professional.

Always check with your health care provider to determine the best treatment plan for you.

Turn anticipatory anxiety into proactive growth

Unchecked, anticipatory anxiety can prevent you from forming social connections and enjoying the activities you love. However, with the right coping mechanisms and support, you can learn to respond to your anxiety in a way that feels manageable.

Working with a professional coach can help you identify your triggers and develop a way forward. Life coaches are specially trained to help you set and meet goals to achieve a calmer, better quality of life. 

Work with a BetterUp Coach to reframe your thinking and reach your full potential.