The 7 Keys To Managing Anticipatory Anxiety In Times Of Uncertainty
Anticipatory anxiety is a psychological disorder in which the person experiences very intense feelings of fear or panic in the face of a possible imminent disaster or failure, whether real or perceived.
In a situation like the current one, in which social and health alarm prevails, these types of problems are becoming widespread among the population and are increasingly present in all types of people.
The truth is that this type of anxiety can seriously alter the life of those who suffer from it, and even prevent them from carrying out their daily obligations normally. Luckily, there are a series of measures and strategies to apply in cases of anticipatory anxiety caused by fear of contracting a virus or any other real or imagined fear.
Tips to manage anticipatory anxiety in the face of uncertainty
If you are interested in knowing what are the most recommended keys to managing anticipatory anxiety well in times of uncertainty, keep reading and apply these guidelines to your personal case.
1. You don’t want to completely eliminate anxiety
When managing the anticipatory anxiety that a person may experience when faced with a contagious disease, mainly due to the fear of contracting it, It is advisable not to become obsessed with wanting to completely eliminate the symptoms of anxiety..
And often, insisting on eliminating the negative thoughts associated with this alteration tends to be counterproductive and exacerbate the anxious symptoms even more, since it predisposes us to pay more attention to them.
Keep in mind that anticipatory anxiety is usually accompanied by symptoms such as tachycardia, sweating, dizziness, tremors and muscle tension, among others. When they express themselves, recognize them for what they are, nothing more and nothing less. The measures to be adopted must be applied under the premise that we cannot fully control what crosses our mind.
2. Try to anchor yourself in the present with full attention or Mindfulness
In times of uncertainty it is more important to be in the here and now than to try to project yourself into the future. and allow our anxiety to become oversized and block us in our daily lives.
Full attention or Mindfulness facilitates moment-by-moment management of stressful situations and helps us become aware of our mental, emotional and physical state, opening up the possibility of acting in a less reactive way, deciding more freely.
Mindfulness is a mental training and a process of self-knowledge through full consciousness that empowers people in difficult situationsfrom the opening, reducing the effort with which anticipatory anxiety confronts us with the future, abandoning the idea of fighting against what we really cannot change.
3. Learn relaxation techniques to use at key moments
There are some relaxation techniques that have proven effective in controlling the symptoms of anticipatory anxiety.
Simple techniques and practices to learn, such as Mindfulness, progressive muscle relaxation, or controlled breathing They can reduce anxiety levels and help us reach a state of serenity and relaxation from which it is easier to get rid of intrusive thoughts.
A good way to deal with anticipatory anxiety is to adopt healthy activities and start leading a healthy lifestyle, since a hectic and exhausting pace of life can increase anxiety symptoms. Bodies in worse condition are more likely to give way to psychological problems, including anxiety disorders.
Some of the most recommended healthy habits are: exercise regularly during the week to release endorphins, maintain a healthy diet rich in the necessary macronutrients and vitamins and based on little processed foods, have a good level of daily hygiene and also maintain a stable and satisfactory sleep routine of more than 7 hours a day.
5. Keep a self-record of thoughts
Keep a detailed record of your own thoughts during the day can be a good tool to detect recurring thoughts in time that are negative and generate discomfort.
Recognizing those thoughts that generate anxiety is the first step to changing this negative dynamic and beginning a conversion towards more adaptive thoughts that are a source of well-being.
6. Take measures to solve the root problem
Sometimes it is not possible to do anything “beyond oneself” to eliminate the source of anticipatory anxiety, but at other times, it is. For example, if we have an exam in two weeks and we suffer because we think it will go poorly, starting to prepare and making good use of time is essential to prevent anxiety from paralyzing us.
The most useful thing to achieve this is to establish a clear schedule and behavioral guidelines. that we must comply to the letter, even if we don’t feel like it, so as not to postpone that task and not let our problems accumulate. Of course, it must be a realistic schedule that we are able to comply with, since if not, we will turn our backs on you in a matter of a couple of days.
Since anticipatory anxiety is a psychological problem that can severely affect a person’s proper functioning in their daily lives, It is worth considering the idea of attending psychotherapy to give you a solution from professionals who see our case and offer tailored solutions.
Are you looking for psychotherapy services?
If you are considering going to a psychologist to treat problems such as discomfort linked to anxiety or a low mood, contact our team of professionals. In Psychotools We perform psychotherapy both in person at our center in Barcelona and through online therapy. On this page there is more information about us.
