8 Ways to Help You Work Through Anticipatory Anxiety and Stop Worrying and Feeling Anxious About the Future

When I struggled with anxiety, I spent a lot of time worrying about the future—it felt like my full-time job! As soon as I made any plans, the worry would flood in. Thoughts like, "What if I have a panic attack? What if something goes wrong? What if I can't handle it?" sound familiar? If you're dealing with anticipatory anxiety, you're not alone.

And here's the good news: dealing with anticipatory anxiety doesn’t mean it will control your life forever. In episode 86 of my podcast, I share eight tips and mindset shifts to help you heal your relationship with anticipatory anxiety. Let’s dive into them!

8 Tips for Overcoming Anticipatory Anxiety

1. Acknowledge That Some Anxiety is Natural

It's completely normal to feel anxious about the future sometimes. While you may have disordered anxiety, simply recognizing that anxiety is part of being human can make it easier to manage. Instead of beating yourself up for feeling anxious, practice self-compassion and allow yourself to feel anxious without letting it define you.

2. Allow Uncomfortable Thoughts to Be There

Often, we try to suppress or fight our anxious thoughts, but doing so only increases their presence. The key is to allow these thoughts to exist without judgment. Making space for your thoughts and feelings helps reduce their power over you.

3. Make a Conscious Decision to Worry

Many of us forget that we actively choose to worry. You don’t have to follow every worry down a rabbit hole. Next time you start spiraling, ask yourself, "What was I doing before I started worrying?" Redirect your focus back to the present moment instead of feeding into the anxiety.

4. Focus on What You Can Control

When dealing with anticipatory anxiety, focus on what’s within your control right now—your thoughts, feelings, and actions. Instead of letting worst-case scenarios dominate your mind, take an actionable step in the present moment. Focusing on what you can control helps ground you in reality and reduces feelings of helplessness.

5. Recognize That Worrying Doesn’t Solve Problems

We often think worrying will help us find a solution, but it rarely does. If what you’re worrying about isn’t solvable, practice embracing the uncertainty instead of fighting it. When I started accepting uncertainty, I gained freedom from my fears.

6. Accept That Uncertainty is Part of Life

We can’t control every aspect of the future, and trying to make things certain only amplifies anxiety. Accept that uncertainty will always be present and that it doesn’t mean something bad will happen. Reflect on past situations when you took action despite feeling uncertain—chances are, the worst-case scenarios never came true!

7. Understand That You Can’t Live in the Future

Trying to live in the future only leads to more anxiety. We often think that controlling the future will bring us peace, but it’s a lie anxiety tells us. Instead of focusing on what’s ahead, practice staying present. Slowing down and being intentional can help you reduce anxiety and enjoy the present moment.

8. Be Vulnerable with Your Feelings

Sharing your anxieties with others can be incredibly healing. Being vulnerable helps you process your feelings and reminds you that you're not alone. It might not solve everything, but expressing your worries to a trusted person can help you feel less burdened and more connected.