Anticipatory Anxiety in 2020. Human beings are wired to want to…
By: Divya Robin
Tags: Depression, Self Improvement, Anxiety, Mindset, Mental Health

Anticipatory Anxiety in 2020

What it is and How to Effectively Cope With It.

Photo by Artem Kovalev on Unsplash

Human beings are wired to want to control their surroundings. Anxiety often arises in circumstances that we are not able to control or predict the future outcome…now add anticipation into the mix. 2020 has been a year where most of the events have been out of our control and there is high anticipation for what is to come.

So what does this do to our mental health?

Numerous research studies find that anxiety is three times more prevalent now than at the start of 2020. Anticipatory anxiety has taken over many people’s mental state — about a lot of things going on in our world right now. Anticipatory anxiety is defined as heightened anxiety, worry, or fear about future events. It is when we are fearful or worried about an outcome that is uncertain or the end result is out of our control. The worry and distress associated with anticipation can impact one’s social, emotional, and physical functioning.

The past six months have consisted of prolonged fear and worry, which most people are not used to experiencing. Anxiety here and there is common, however anticipatory anxiety for months on end has been contributing to many people reporting a decrease in their mental health state, resulting in them feeling hopeless, exhausted, and defeated. Being in a chronic state of heightened anxiety and fear of future events can result in people having difficulty concentrating, feeling emotionally numb, loss of interest in hobbies or social activities, sleep problems, rumination, or appetite loss.

There is a lot of uncertainty this year that individually and collectively we are not used to coping with. A global pandemic, civil unrest, a monumental election around the corner, awaiting a vaccine, worries about finances, and more. As a community, we are encountering ongoing anxiety and fear of what will happen in the months to come. The question “how will 2020 turn out?” is at the forefront of most people’s minds. To be honest, we do not know what will happen a week from today, in a month, or even at the end of the year. What will our lives look like as we enter 2021 in a few short months? Will we ever have a sense of ‘normalcy’ again? That safety net of familiarity or control has been taken away or minimized for many of us over this past year. The control we are used to, such as power over our daily routine, no longer exists as it used to eight months ago. When we are in the ‘driver’s seat’ of our day to day routine, we feel psychologically safe. We are programmed to want to control our surroundings and be the ‘driver’ of our lives — not a passenger along for the ride, waiting in anticipation for an outcome. Most of us can say that we have been in a situation where we have had anticipation about an outcome — such as a job interview, waiting on the results of an exam, waiting to get a text message, or even waiting for a ‘follow back’ on Instagram from a crush. This anticipation is typically temporary, opposite to the prolonged anticipatory anxiety we are facing individually and collectively in 2020. Anticipatory anxiety for long periods of time leaves us feeling in danger (physically and psychologically), constantly worrying, and in a state of panic about what is to come.

Not knowing when we can start returning to a pre-COVID work routine, a vaccine will be distributed, the outcome of the election, and the state of the future of the world is a lot to be alarmed about. If you are feeling increased anxiety during this time you are not alone. In a survey taken in June of 2020, over 40% of U.S. Adults reported increased struggling with mental health or substance use (with anxiety and depressive symptoms being most common) since the COVID-19 Pandemic. To cope with these new circumstances, people must start to pivot how they take care of themselves and their mental health. This may require some new coping strategies, emotional regulation skills, and seeking help in ways they may have not in the past.

Here are some ways to cope with Anticipatory Anxiety:

Get Enough Restful Sleep

Sleep and anxiety can form a cycle together as issues with sleep and anxiety often go hand in hand. Lack of sleep can increase anxiety and continue to worsen this cycle. Sleep gives your body and brain time to heal and rest from the stressors of the day. A rested mind can also better cope with anxiety and stress than a tired and exhausted mind.

Stay Present in the Moment

When we are anxious about the future, it is natural for our thoughts to go to the ‘worst case’ scenario. We do this as a coping mechanism when faced with uncertainty as it is easier to craft and control a ‘worst case’ situation than sit and wait for an outcome that is out of our control. When you find yourself in a negative mental spiral, gently bring yourself back to where you are in the present moment.

Talk to Yourself With Compassion

Anxiety and negative-self talk often do a dance with one another. When we are anxious, we speak harshly to ourselves. Negative self-talk can be damaging to our mind, body, and outlook on life. The way we speak to ourselves determines the way we act. Notice when you speak to yourself in a cruel manner (e.g. “why can’t I just do anything right?!” or “I am never going to be good enough”) and replace critique with compassion. Affirm yourself that you are doing the best you can during a very difficult time.

Take Care of Your Body

Ever heard of the ‘mind-body connection?’. Your mind and body are constantly working with one another. Research finds that one’s mindset has a direct impact on their physical health. When we are anxious, it can cause our body to respond with painful headaches, tense muscles, stomach problems, difficulty sleeping, dizziness, or high blood pressure. Moving your body can increase your serotonin levels (the chemical that impacts mood) and improves cognitive functioning. Set goals to move your body every day for at least 30–45 minutes a day to aid positive physical and psychological outcomes.

Stock Up on Self-Care

Self-care is an essential activity we must incorporate into our daily lives (especially during times of escalated and prolonged stress) to nurture our well-being and mental state. Taking care of ourselves is absolutely necessary to ensure a healthy mind and body. Self-care activities look from different person to person based on what their specific needs are. Activities can include mediation, doing an activity you enjoy, getting a seasonal latte, exercising, taking a warm bubble bath, doing a puzzle, painting, or reflective journaling.

Know That You are Not Alone in Your Experience

Even though your own anticipations and fears are unique to you, many of the experiences that we are going through as a world and society are new for people. Newness inevitably increases anxiety because we are fearful of the unknown. You are not alone in being anxious about what is to come. Your worries and anxieties are valid and shared amongst the rest of the world.

Talk to a Mental Health Professional

Many people have experienced an increase in stress and a decrease in their mental health during the past year. Mental health professionals are trained to help people navigate difficult circumstances, life transitions, anxiety, depression, loss, and other mental health conditions. A therapist can work with you to identify circumstances, thoughts, and behaviors that are interfering with your ability to live a mentally healthy life. They are also able to provide you with psychologically-researched methods to improve your well-being with emotional regulation strategies, cognitive behavioral therapy, and techniques for psychological distress symptom reduction. Find a therapist near you at Psychologytoday.com.

Photo by Anthony Tran on Unsplash

As circumstances shift, the ways we physically, emotionally, and mentally cope must shift as well. New circumstances call for new coping strategies. During unprecedented times, it is even more critical to take care of your mental and physical health. Remember, our minds and bodies are not used to managing anxiety for extended periods of time. As we come toward the end of the year and await answers and outcomes- make sure to prioritize sleep, self-care, and utilize coping strategies that reduce anticipatory anxiety.

Make sure you are taking time out of your daily routine to nurture your needs and seek the appropriate help you need from loved ones or a mental health professional if needed.