Anxiety: Anticipation
Future-tripping
There is a tendency of counsellors/therapists to point out that the past is alive in the present. However, the counterpoint is that the future is also alive in the present too. The human brain is a prediction making machine. Nature doesn’t like a vacuum. Anxiety tries to fill in the blanks.
Anxiety is a natural human response to uncertainty, often serving as a built-in alarm system that helps us prepare for potential challenges. However, when anxiety becomes excessive, it can take on a life of its own—especially when it manifests in an anticipatory form. This type of anxiety isn’t about what is happening in the present moment but rather about what might happen in the future.
Anticipatory anxiety is that feeling of dread before a big event, the racing thoughts about worst-case scenarios, or the inability to relax because “something bad could happen.” It thrives on the unknown and feeds on “what ifs.” Understanding how and why this happens can help us regain control and reduce its hold on our lives.
Engaging in “what if thinking “ can feel like preparation It can create the illusion of control. vIf we think through every possible worst-case scenario, we might believe we’re protecting ourselves. In reality, we’re often just exhausting our mental and emotional energy.
If you find yourself frequently caught in anticipatory anxiety, there are ways to break the cycle:
Recognise when you’re future-tripping – Awareness is key. When you catch yourself spiraling into “what if” thinking, pause and remind yourself that you are worrying about something that hasn’t happened yet.
Bring yourself back to the present – Practice mindfulness techniques such as deep breathing, grounding exercises, or focusing on your immediate surroundings to shift your attention away from worrying.
Challenge your thoughts – Ask yourself: Is this fear realistic? Is there evidence to support it? If the worst happens, how would I cope? Often, our minds exaggerate risks while underestimating our ability to handle challenges.
Take small, intentional actions – Instead of getting stuck in worry, take practical steps toward what you fear. If you’re anxious about an upcoming test, study for it. If you’re worried about a conversation, prepare your points. Action breaks the power of uncertainty.
Practice self-compassion – Remind yourself that it’s okay to feel anxious. You don’t have to have all the answers. Treat yourself with kindness, just as you would a friend in the same situation.
Anxiety about the future can feel overwhelming, but it doesn’t have to control your life. By recognising anticipatory anxiety for what it is - a protective instinct that sometimes misfires - you can learn to manage it more effectively. The future is always uncertain. To deal with uncertainty is part of life.
The opposite of anxiety if faith. Faith in yourself. Remember, whatever happens you will deal with it.
