Anticipation anxiety is a psychological disorder in which the person experiences very intense feelings of fear or panic in the face of a possible disaster or impending failure, real or perceived.
In a situation like the current one, where social and health alarm prevails, these types of problems are becoming generalized in the population and are increasingly present in all types of people.
The truth is that this form of anxiety can seriously alter the lives of those who suffer from it and even prevent them from fulfilling their daily obligations normally. Fortunately there is a series of measures and strategies to apply in case of anticipatory anxiety caused by fear of contracting a virus or any other real or imagined fear.
Tips for dealing with anticipatory anxiety in the face of uncertainty
If you want to know what are the most recommended keys to managing anticipatory anxiety well in times of uncertainty, read on and apply these guidelines to your own situation.
1. You don’t want to completely eliminate anxiety
When it comes to dealing with 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 symptoms of anxiety.
And it is often that the obsession with eliminating negative thoughts associated with this disorder is often counterproductive and further worsens anxiety symptoms because it predisposes us to pay more attention.
Keep in mind that anticipatory anxiety is usually accompanied by symptoms such as tachycardia, sweating, dizziness, tremors, and muscle tension, among others. When they speak, recognize them for who they are, no more and no less. The measures to be taken must be applied under the premise that we cannot fully control what goes through our mind.
2. Try to ground yourself in the present with full awareness.
In uncertain times, being here and now is more important than trying to project yourself into the future and allow our anxiety to oversize and block our everyday life.
Mindfulness makes it easier to deal with stressful situations moment to moment and helps us become aware of our mental, emotional and physical state, opening up the possibility of acting less reactively, of deciding more freely.
Mindfulness is mental training and mindfulness self-awareness process that empowers people in difficult situations, From the opening, reduce the effort with which the anxiety of anticipation confronts us in the future, abandon the idea of fighting against what we really cannot change.
3. Learn relaxation techniques to use at key moments
There are certain relaxation techniques that have been shown to be effective in controlling the symptoms of anticipatory anxiety.
Easy-to-learn techniques and practices, such as mindfulness, progressive muscle relaxation, or controlled breathing they can reduce anxiety levels and bring us to a state of serenity and relaxation from which it is easier to get rid of intrusive thoughts.
4. Live a healthy life
A good way to deal with anticipatory anxiety is to adopt healthy activities and start leading a healthy lifestyle, as a frenetic pace of wear and tear can increase anxiety symptoms. Worse bodies are more likely to give way to psychological issues, 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 necessary macronutrients and vitamins and based on unprocessed foods, have a good level of daily hygiene and also maintain a stable and satisfactory sleep routine of more than 7 hours per day.
5. Keep track of your thoughts
Keep a detailed record of your own thoughts during the day can be a good tool for detecting recurring thoughts over time that are negative and cause discomfort.
Recognizing these thoughts that generate anxiety is the first step in changing this negative dynamic and initiating a reconversion into more adaptive thoughts, a source of well-being.
6. Take action to resolve the root problem
Sometimes it is not possible to do anything “beyond yourself” to eliminate the source of anticipatory anxiety, but other times it is. For example, if we have an exam in two weeks and have suffered because we think it will go wrong, it is essential to start preparing and using the time to keep anxiety from crippling us.
The most useful way to do this is to establish a clear schedule and patterns of behavior. that we will have to comply strictly, even if we do not want to, so as not to delay this task and not allow our problems to accumulate. Of course, this has to be a realistic timeline and we have to be able to come together, otherwise we will turn our backs in a few days.
7. Go see a psychologist
Since anticipatory anxiety is a psychological problem that can seriously affect a person’s day-to-day functioning, it is worth considering the idea of attending psychotherapy to give you a solution from the hands of professionals who see our case and offer tailor-made solutions.
Are you looking for psychotherapy services?
If you are considering seeing a psychologist to deal with issues such as anxiety or bad mood, contact our team of professionals. Fr Psychotools we perform psychotherapy both in person in our Barcelona center and through online therapy. On this page there is more information about us.