Anticipatory anxiety is defined as the worry or apprehension that you feel when you’re expecting an event or any situation that’s about to happen. (1) You may feel anxious about it because it may be dangerous, embarrassing, or any negative outcome. It is one of the reasons why people experience panic attacks.
Some people are good at helping people face their relationship issues but can be anxious about facing their own relationship concerns.
Anticipatory Anxiety Manifestations
Some of the responses or reactions you may feel compelled to do because of anticipatory anxieties are:
- Asking about the setup and the people coming or present before deciding to attend an occasion or activity.
- Repeatedly reading messages that invite you or require you to be present on the occasion that causes you to worry. You may also think of excuses to not attend it.
- Delaying your arrival or hide to prevent others from noticing or fetching you.
- Losing track of what’s around you because of your anxiousness. You’re physically present but mentally absent.
- Palpitating
- Frequent deep breaths
- Repeated swallowing to muster courage
- Stuttering or speaking difficulty
- Being extra cautious, and fidgety
- Assuming that the situation or person that makes you anxious will show up anytime or the activity that makes you scared will start at any moment.
- Having mixed emotions of heightened excitement and agitation as the event you’ve been waiting for comes closer. But despite the hesitations and anxiety you have, you’ll be pleased to be there
- Being stunned for some time when the person that causes you anticipatory moment has arrived, approaches you and has to face them.
- Feel reluctant but excited when your feared activity is ongoing. Though you’re intimidated or scared you still want to do it anyway.
- Speechless for a moment.
- Anxiety makes you babble, overtalk or say words you shouldn’t have. Because of your worry that the person who causes you anxiety may reject, disagree, get mad, offended, dislike or disapprove, you’re too focused on pleasing them. You obsess on saying the right things to them and those that would please or make them feel comfortable.
How To Manage Anticipatory Anxiety
- Thinking about your past mistakes and failures, or focusing on your negative thoughts before the occasion will only make you agitated. It’s always helpful to think that you’re doing just fine.
- Stop burdening yourself thinking that the encounter would be embarrassing because you imagine yourself making mistakes or not do well during that time.
- Having someone who can inject humor while you’re feeling anxious can help calm you and make you feel relaxed.
- If you’ve rehearsed something before your expected encounter, focus on how to deliver it.
- If at that moment you’re not able to gracefully carry yourself, just be yourself, and be flexible. Be okay with not being perfect. It’s better to be yourself than pretend to be perfect.
- To prevent yourself from being overwhelmed and intimidated by the occasion, think that the people there are also imperfect, struggling, or a work in progress just like you.
Reference:
- (1) Anticipatory Anxiety. American Psychological Association Dictionary. Retrieved on 6/20/2024 from https://dictionary.apa.org/anticipatory-anxiety
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