If you’ve ever had that feeling where your stomach is tied in knots for days before a big test, an important presentation or an upcoming flight weeks before you’ve even packed your bags, you’ve experienced anticipatory anxiety. It’s the dread and worry you feel about a future event, and it can feel intense. It’s like your mind is hitting the panic button even before a crisis has arrived. 

Anticipatory anxiety isn’t just about feeling a little nervous. It can create a wave of physical and mental symptoms, such as:

• Racing heart
• Upset stomach
• Trouble sleeping
• Constant feeling of being on edge

It’s a common experience that can affect anyone, regardless of age, background or how much you have prepared for an event. It can also show up in many ways:

• Social anxiety — Worrying about a social event, party or public speaking engagement
• Performance anxiety — Feeling anxious about a test, job interview or sports competition
• Health anxiety — Fearing a future doctor’s appointment or the results of a medical test
• Separation anxiety — A child or even an adult worrying about being away from a parent or loved one

The causes of anticipatory anxiety can vary. Sometimes, it stems from a past negative experience. For example, if you once had a difficult flight, you may anticipate a bad experience on every future flight. Other times, it’s tied to our natural fight-or-flight response, which gets activated in situations that aren’t actually dangerous. The good news is that just because you experience it doesn’t mean you have to let it control your life. There are simple yet powerful ways to help you manage it. 

7 strategies to manage anticipatory anxiety

Since nearly 1 in 3 U.S. adults will experience an anxiety disorder at some point in their lives, and anticipatory anxiety can overlap with these conditions, you can equip yourself with practical strategies to help ease the feelings and face the future with more confidence. Here are some strategies you can use:

• Acknowledge and reframe your thoughts. 

First, acknowledge your anxiety without judgment. It’s a natural human emotion. Instead of saying, “I can’t believe I’m so worried about this,” try reframing it. For example, you can say, “I’m feeling anxious about this presentation because it’s important to me, and that’s OK.” Shifting your perspective from “this is a threat” to “this is a challenge” can make a world of difference. 

• Practice mindfulness and grounding techniques. 

Anticipatory anxiety pulls you into the future, so mindfulness brings you back to the present moment. Try focusing your breath, the feeling of your feet on the floor or the sounds around you. Grounding techniques like the 5-4-3-2-1 method can be helpful:

• Name five things you can see.
• Name four things you can feel. 
• Name three things you can hear. 
• Name two things you can smell.
• Name one thing you can taste. 

• Use progressive muscle relaxation. 

When you’re anxious, your body can feel tense. Progressive muscle relaxation involves tensing and then relaxing different muscle groups in your body, one at a time. For example, clench your fists tightly for a few seconds; then release. This helps you become more aware of your body’s physical sensations and can release some of that built-up tension. 

• Find a healthy distraction. 

When your mind is racing with what-if scenarios, sometimes the best thing you can do is to give it a break. Engage in a hobby you enjoy, watch a funny movie, listen to your favorite album or call a friend. Distraction isn’t about avoiding your problems forever; it’s about giving yourself a moment of calm to reset before you come back to the situation with a clearer mind. 

• Prioritize quality sleep and physical activity.

There’s a strong link between physical health and mental health. A lack of sleep can make you more vulnerable to anxiety. Aim for at least seven hours a night and create a calming bedtime routine. Regular physical activity, like walking or yoga, can also be a powerful stress reliever. Moving your body can help keep your mind quiet. 

• Talk to yourself like a friend. 

You would never tell a friend that they are being silly for worrying about something. Don’t do it to yourself. Be your own best cheerleader. Encourage yourself, offer words of support and remind yourself that you’re capable of handling whatever comes your way. This is called self-compassion, and it’s a powerful tool against anxiety. 

• Visualize a positive outcome. 

Our minds are so powerful that they can create vivid negative scenarios. Why not use that power for good? Take a moment to close your eyes and imagine the future event going well. See yourself giving that presentation with confidence, enjoying that social event or acing that test. This practice can help calm your nervous system and build confidence. 

When to seek help

While these strategies can be incredibly useful, sometimes anxiety is too much to manage on your own. Anxiety disorders are the most common mental health challenge in the U.S., affecting over 40 million adults ages 18 and older. If your anticipatory anxiety is so severe that it’s interfering with your daily life, your relationships, or your ability to work or go to school, it may be time to seek professional help. A therapist can help you identify the root causes of your anxiety and develop a long-term plan with personalized coping strategies. Reaching out isn’t a sign of weakness. It’s a sign of great strength and a commitment to your well-being. 

Take back control from anticipatory anxiety with Lightfully by your side

Anticipatory anxiety doesn’t have to control your life. With the right strategies and support, you can learn to manage worry and face the future with more peace of mind. 

At Lightfully, our care goes beyond quick fixes. Our whole-person-centered care approach looks at your emotional, physical and social well-being. Our deeply compassionate experts are dedicated to creating personalized treatment plans through multiple levels of care. We strive to empower people to build confidence, find balance and safeguard their mental health. 

If anticipatory anxiety has been holding you back, you don’t have to face it alone. Support and healing are within reach. 

Change is possible. When you’re ready to take the first step, contact us. We’ll take the next steps together, toward the fullest, brightest version of you.