Anticipatory anxiety is a phenomenon that is at the basis of many forms of psychological discomfort. It is not only part of the growth mechanisms of anxiety disorders (that is, mental disorders that are so serious that they require professional treatment).
Next We will see several tips to reduce anticipatory anxiety and that it does not become a self-reinforcing problem.
Let’s start with the most basic: defining the term “anticipatory anxiety.” This is a significant rise in our anxiety levels, due to our fear of suffering dangerous situations in the future even if in the here and now there is nothing that is a threat.
People who experience this are perfectly capable of seeing that there is nothing in the present situation capable of posing a danger, and even that nothing they can do in the next few seconds will greatly improve their options in the face of what they are afraid of and that will happen. later, but despite this they enter a state of high activation and alert, as if the consequences of making a wrong movement could inflict great discomfort on them.
On the other hand, anticipatory anxiety is related to sensitivity to anxiety This factor, which from what is known probably depends largely on genetics but also on the patterns of interaction with the environment that we have learned and internalized, consists of our tendency to interpret uncomfortable stimuli and forms of discomfort in general as something that It represents a danger, which will precipitate an abrupt rise in our anxiety levels.
Thus, those who have a high sensitivity to anxiety are in a vulnerable situation, because there are many more events capable of causing them to suffer anxiety disorders. Being aware of this personal trait increases the expectation of suffering unexpected peaks of stress and anguish, fueling anticipatory anxiety. This creates a situation of self-fulfilling prophecy.
How to combat anticipatory anxiety
Follow these key ideas to better manage anticipatory anxiety in your daily life.
1. Sleep and eat well
It seems not, but Maintaining a good state of physical health significantly distances us from vulnerability to anxiety The quality of sleep is especially important, since it has been seen that relatively small decreases in the number of hours slept greatly increases the probability of developing alterations associated with mood and distress.
Set sleep schedules for each day of the week and respect them, and try to maintain a balanced diet that provides you with all the nutrients you need, no more and no less.
2. Don’t try to fight the anticipation
When it comes to combating anticipatory anxiety, something paradoxical happens; Trying to actively counteract this psychological tendency only gives it more strength, makes it more likely that this combination of stress and anxiety will make us suffer again
As its name suggests, anticipatory anxiety is related to the inferences we make about what will happen, which means that trying to combat it by using arguments to convince yourself that nothing will happen is usually not a good idea. At least if it is the only measure we adopt to prevent anguish from affecting us. Thinking about this too much will only fuel anxiety, and all our efforts to reason will be built on the defective ground of intense psychological discomfort
Even if we are preparing for something very important, like a final exam, Rest periods must be given the importance they deserve ; Not doing so will make us perform worse, in addition to generating more discomfort. If we do not abuse a passive attitude, resting is not wasting time, it is investing it in being in better condition.
Therefore, it is recommended that you create rest periods for your daily life. When anticipatory anxiety hits, force yourself to spend the next few minutes calming down and feeling good again, nothing more. To do this, get away from what you were doing and rest in some comfortable place where you can enjoy a certain amount of privacy and calm.
4. Practice controlled breathing exercises
Many times, anxiety persists mainly due to difficulties oxygenating well produced by muscle tension itself. That is why controlling your breathing to be able to breathe slowly and deeply several times helps to get out of this vicious circle of anticipatory anxiety.
5. Go to the psychologist
Finally, you may need to go to some psychological intervention sessions so that a professional supervises your case in a personalized way It has been proven that there are several therapeutic strategies capable of helping manage anxiety for those who suffer from it on a regular basis, and that the beneficial effects of these interventions last.
If you are interested in having professional support in this aspect or in any other aspect that has to do with the regulation of emotions and stress, you can see my contact information by clicking on this link.
