Anticipatory Anxiety and Relationship: 5 tips to handle it better

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Apr 18, 2022

✨POV✨: For those days when your anxious thoughts creep in to bother your relationship.

What is anticipatory anxiety? 🥶

You know that feeling when the thought of a future event, like meeting the parents of your S/O, fills you with unspeakable anxiety?

That's anticipatory anxiety.

While it's only normal to feel this way, it can be a mental health condition when your day-to-day life causes you to feel overwhelming fears - sometimes even about nothing in particular.

This could be a sign that your anticipatory anxiety stems from underlying mental disorders like anxiety disorder.

Signs of anticipatory anxiety 🔍

This type of anxiety can manifest differently for us.

This is because anticipatory anxiety is a common symptom of different types of anxiety disorders.

These anxiety symptoms can look like this:

👉🏽 Generalized anxiety disorder

Generalized anxiety disorder (GAD) is when your anxiety is persistent throughout the day. You experience restlessness, muscle tension, and brain fog and you just can't relax!

Every little thing got you feeling anxious and you're pretty much just overthinking day in and out.

👉🏽 Panic disorder

This is when intense anxiety causes your brain to come up with worst-case scenarios about a future event (read: future threat) that then lead to a racing heart to make your anxiety worse.

This can then lead to panic attacks. (A panic attack is when intense fear causes breathlessness and chest pain)

This is when you experience heightened anxiety, especially in social settings.

Your anxious thoughts and irrational fears about people's judgments and future events end up robbing you of fully enjoying the present moment.

👉🏽 Posttraumatic stress disorder

This stems from a past relevant experience that has altered your perception adversely.

You have increased anxiety and negative expectancies about an unpredictable threat and always hope it's a false alarm.

5 Tips to manage anticipatory anxiety in relationships 🥰

The next time you experience anticipatory anxiety, here are 5 coping strategies to remember:

✍🏼 Professional help

If you think you need the guidance of a mental health and relationship expert - give therapy a try. You get to learn how to handle your anxious thoughts, establish clear communication and set healthy "win-win" practices for you and your partner.

🤸🏽‍♂️ Physical activity

Think of ways to distract yourself from that anxiety-inducing thought.

For some, a quick walk around the block does the trick.

For others, it can be cooking or even just listening to some calming music, like the ones on being - the world's first of a kind self-therapy app. Check it out!

🎯 Interpersonal task

Find ways that help you and your partner grow - like investing time to express support or just listen to their needs.

😴 Enough sleep

Yup - when in doubt, take a nap. It helps bring calm and resets the brain.

Count it as your own emotional wellness routine.

🌻 Self-compassion

Regardless of mental health concerns, the narrative you have for yourself is what changes the game. Talking to yourself with compassion when your anxiety has you convinced of the worst isn't an easy feat- but give it a shot.

Tell yourself, "these thoughts are irrational and do not hold any power. I am capable and I will take this one day at a time."

Conclusion 🤗

Experiencing anticipatory anxiety can feel too overwhelming.

And it can also have an impact on your health conditions - like, migraines, or a bad stomach.

Fortunately, when the next time you feel anxious, you have a quick go-to to feel calm.

Fortunately, with being, you get the space to journey through your anticipatory anxiety (or any other anxiety disorders) with tools designed by mental health specialists!

You got this!

We think you’d also enjoy this: Relationship and Anxiety: What Causes it and What to do About It

Disclaimer

If you need guidance with your clinical anxiety disorders, anticipatory anxiety, and specific phobias (or other mental health issues), seek mental health professional therapy or wellness professionals. They have integrated neurobiological ways for reducing anxiety, like progressive muscle relaxation, functional magnetic resonance imaging (to measure how anxiety affects blood flow), exposure therapy, and other relaxation techniques. You can seek help from a therapist. The closest one is a google search away.