Anticipatory Anxiety

Free Webinar: Rewiring Your Brain for Joy and Confidence: www.awakenjoy.life/rewire-you... Anticipatory anxiety, or stressing about the future, can be very overwhelming. In this video, we talk about what the anticipatory anxiety cycle is and 5 tips to help stop anxiety.
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This video was created by Barbara Heffernan, LCSW for educational purposes only. These videos are not diagnostic and provide no individual consultation. Consumption of these materials is for your own education and any medical, psychological, or professional care decisions should be made between you and your primary care doctor or another provider that you are engaged with. Barbara Heffernan is not available for individual consultation via KZbin, social media, or email, and provides services only in the manner mentioned above.
☀️☀️CHAPTERS☀️☀️
0:00 What is anticipatory anxiety?
4:23 Fear vs Anxiety
7:48 Tip #1
9:22 Tip #2
12:04 Tip #3
12:49 Tip #4
14:58 Tip #5

[@lindamastropietro4429]

I walk my dog everyday even though I don’t want leave my room. When I get home, I feel better because I did something healthy for myself and my dog. If it is sunny out, I sit on a bench and let the sun wash over my face.

[@skyepalmer5719]

I thought l was the only one who felt this way😢 I too feel better after walking my 2 dogs even whwn i dont feel like it too. Thanks for sharing

[@Raelven]

Dogs force us to stop thinking about ourselves for a moment. Best therapy ever.

[@maureenpalmquist08]

Same here.

[@monstermunch2682]

I walk my dogs then I hike a brisk walk on my own 30 minutes a day for cardio. I do drawing, jigsaw puzzles, listen to calming music, 5 minutes CBT meditation, slow deep breathing exercises, anything that focuses my mind a lot helps keep the negative thoughts away but if I stop I get health anxiety back. I go to sleep around 10:30pm daily and keep waking up about 3-4 hours later with anxiety and cannot get back to sleep so I lie there until 7am before getting up to shower and eat breakfast before starting my day.

[@teresagarcia2044]

Because of my anxiety my upper back always hurts and neck...but iam working on it because I know what it is.

[@BraveBunnyCat]

"I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past, I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain." -Litany against fear: from "Dune" by Frank Herbert

[@hucky29]

❤

[@archieboy7858]

Also helpful to point out that the anticipation is typically significantly worse than the event

[@BarbaraHeffernan]

Yes. Great point!

[@djjayem100]

The neutral thing is great. Saying a certain situation is going to be neutral really tricks the mind into taking a step back and basically being bored by the thought. You wouldn't be able to convince the brain if you were being too positive, and it wouldn't believe it, so it puts you back into anxiousness. But the neutral thing works.

[@BarbaraHeffernan]

Great!

[@reneesantiago6496]

My GAD is ruining my life! I’m fighting very hard to recognize this and little by little I’m making “some” progress. My adult children, friends and family are just so extremely over my anxiety because in a decade I haven’t gotten under a Drs care. I’ve been trying cognitive therapy and natural remedies. Kratom has helped to a degree, but I get sick of taking it every 4-6 hrs. My anxiety often causes irrational thoughts, and definitely catastrophic thinking and ppl get weary of it. I’m just not a proponent of pharmaceuticals as the answer to everything and I come from a long line of addition issues in my family and I don’t want to get addicted to any medication. My anxiety has always been there, but up until menopause it was just what ppl would label a “worrier” and once in awhile had irrational thoughts, but after menopause it kicked into such high gear that it’s making my life extremely difficult. Anxiety can cause memory issues and make you ask yourself if it’s dementia, but is common for ppl with severe GAD. I also can feel so disconnected from others, even when I love them to death and we are very very close. My adult daughter will tell you I’m the best grandma ever! I love my grandkids will ALL my heart (my kids too!)…..and I basically live for them. They would never ever know how disconnected I still can feel. Many times I feel I’m just going through the motions of life. I’ve struggled with isolation for about 6 yrs because I feel an inner anxiety around others ( I used to be a social butterfly). I still work, visit children out of state etc, but have a strong desire to get the day over so I can tuck away by myself with my phone. My phone is my go-to and bf. I recently stopped taking otc sleeping pills and saw a pretty big improvement on the social anxiety!! Praise God! Im very excited over this improvement and so are my children and grandchildren. They call me “normal” now instead of me having to go get by myself several times throughout the day because the anxiety builds up. I am really trying to improve my quality of life, but ppl just don’t realize how COMPLETELY DEBILITATING anxiety can be!! It’s a prison of the mind.

[@avamiller2325]

I have the exact same thing going on with me😞

[@francesca333]

I have the same, I'm retired and had a. huge trauma 2 years ago which has put me into a fright, flight freeze response 24/7, plus insomnia, then was diagnosed with GAD and CPTSD last year, which all has played on my cognitive abilities. Have done all the meds which didn't do much and docs just kept giving me more combinations. We all know the drill, they didn't work for me, they do for some. Trying all sorts of natural now. Your last sentence says it all. May we find relief in our lives sooner rather than later. Barbara your videos have been a huge help in opening up the facts on mental health, thank you. Will look into the video on your website.

[@melanielukeman8407]

I do I'm the same the thoughts are so bad even suicidal 😢

[@theunquietmindpodcast]

😢I’m almost sobbing reading this comment and others who responded. I’m going through the same thing but I think it’s perimenopause symptoms. I’m struggling each day and using natural remedies to help. Some days a better than others. I’m trying tai chi and deep breathing exercises to help . I’m also scheduled to have a partial hysterectomy in July. All I know is these darn hormones are driving me nuts. My nervous system is so out of alignment. ❤good luck to everyone facing these challenges. ❤

[@inderjitmutti8496]

I repeat a phrase taught by a teacher in the university ‘Heavens are not going to fall’

[@spencermcdonald-di3mw]

Hearing “it is not real. This is your anxiety talking” and things of that nature with such confidence and academic backing is a panic attack diffuser like no other. Thank you.

[@Raelven]

I repeat a line from the Paulo Cohelo book "Bridgette"... "Emotions are wild horses". It always settles me down and helps me see myself controlling the horses instead of being drug off to where they want to go.

[@fanzzzi]

Very helpful video, I'm a photographer and always have the "anticipatory anxiety" before shooting an event. Now it's getting clear what's happening in my mind. I am so anxious sometimes that i even wanted to quit this job. I will try your techniques, thank you

[@Lisa_5591]

Me, too!

[@katieproulx2185]

I suffer from anticipatory anxiety whenever we plan to travel. It starts once the decision is made to travel and can be months before we plan to leave. It gets so bad sometimes I don’t even want to go. It seems to dissipate somewhat once I am on the plane. Once at our destination I enjoy myself. It starts again a day or 2 before we are leaving to go home.

[@BarbaraHeffernan]

I hope this video helps... It also occurred to me that a "container exercise" might be helpful for you - putting all thoughts about the upcoming travel into a container (to be pulled out only when needed for planning). I have a video on it here: kzbin.info/www/bejne/eZWpgqqCZZ2Mmtk

[@katieproulx2185]

Thank you. I’ll try that.

[@RenateGunther-kr9gd]

I'm having a similar experience relating to a trip abroad. Even though I'm not due to travel until August, I.e. in five months, I'm already making lists of everything that could go wrong and feeling so anxious that I'm tempted to cancel the trip. I'll also try the 'container exercise'. ❤

[@Sunshineboy4eva]

i have incorporated earplugs when i go out in the street cause sometimes the noises can be too loud and it helps me stay in my self . among other things like breathing. i feel like also when you get old it helps cause you experience that not everything you think will happen. so slowly but steadlily just remembereing all those times in which i was absolutely wrong and the outcome was surprisingly positive helps too. but i do uinderstand that sometimes having preventive anxiety ( not a deffinition kids) can limitate your life a isolate you if you are not aware of it operating in the first place. found this video very helpful, thanks barb !

[@lindamastropietro4429]

I use a silicone ball to help with my anxiety. I toss it from hand to hand or squeeze it. I buy different colors and change them up now and then it does help me.

[@BarbaraHeffernan]

This is a great idea - thanks for sharing. Tossing and catching a ball definitely helps us stay present. This can be helpful for people who dissociate as well!!

[@joyhuebert1219]

Tai chi is really good for calming

[@angel.heart007]

Absolutely…. I live this everyday. Every symptom in my body is what I deal with. It’s difficult because I feel real symptoms, not made up. My dizzy spells lead me into a spiral and ending up with a panic attack. So it’s very hard to get away from the fear and thought that im in danger because I feel it at that moment and it’s a real symptom. Like last night and onto this morning. It’s been 12 yrs and I’m still trying to learn techniques. 😩 it’s vicious.

[@keltone]

12 years and still going! You've got a strong mind. You haven't given up and that is quite amazing.

[@angel.heart007]

@@keltone thank you so much! I’m hopeful and I’m not giving up. 🙏🏼

[@keltone]

@@angel.heart007 Your strength has given me some hope. I've been dealing with this for a few years now and I wasn't sure how much longer I can do it. If you can survive and learn and deal with it, maybe I can too. Thank you.

[@angel.heart007]

@@keltone You’re going to be okay. It’s a tough thing to live with but I finally think I’m getting stronger and learning to just go with the anxiety flow and not fight it. I did start my medication again. I’m only taking Zoloft on a low dose and it’s already helping tremendously. As much as I hate to take meds I feel this is a huge sacrifice to take it rather than not. Stay hopeful and try different things that help… you can do this!🙏🏼

[@S_potless]

This was what my whole life was about. So i always end up trying to prove to others I'm not anxious and instead I'm courageous because i always thought when I'm anxious in a social situation, anyone present in that moment were noticing my anxiety. This has made me restlessness my entire life. Even when I'm alone in my room, i felt uncomfortable and having panics.

[@kareemmohammed5270]

much appreciated.

[@coreyself2983]

Wow!!! Thank you

[@maureenpalmquist08]

I have an upcoming MRI that I’m terrified of. This was helpful. Thank you.

[@trishscobell9920]

How did it go? I have a CT scan coming up.

[@user-qx1uz1le4y]

thank you 🙏🏻

[@TexasTornado66]

I had anxiety diarrhea everyday before I went into an abusive employment situation. I had to change jobs.

[@BarbaraHeffernan]

Yes, there are definitely situations we need to get out of. I'm glad you were able to switch jobs! Wishing you the best.

[@lisalynh]

This has been such a massive struggle for me over the years. Thank you for this and all your videos.

[@johngrein3325]

Very very useful, thank you!

[@anneverna1792]

Yup I have experienced this

[@ronsalvo5750]

I recently started meditating again, and I am much more able to do it because I’m retired. So I plan to make it a habit. thanks for the encouragement.

[@prettykoka9507]

A big thank you to you.

[@BarbaraHeffernan]

You are most welcome 😀 Hope it is helpful!

[@stephenhamilton9299]

Great advice

[@lindamastropietro4429]

I have BiPolar ll. A big part of it as anxiety. My nurse can’t seem to hit on the right medication for the anxiety. I have some anticipatory anxiety, for instance, I’m going to a new place for CBT and I’m worrying what kind of people will be there will they make fun of me if they’re young and I’m older etc. etc.

[@BarbaraHeffernan]

CBT really can help with anxiety! Most people feel a bit anxious going into a new group. I wonder if the movie technique in this video can be helpful. Picture a neutral situation - no one horrible there, but no one you completely relate to... see what happens!

[@Weihnachtsliebe652]

Great video, very helpful thank you

[@ELLA888]

God bless you for what you doing for us 🥰🙏

[@makstapost]

I don’t know what comes first my anxiety or my muscle pain it’s a never ending cycle for me and I don’t know how to stop it 😢

[@wandashoutz4602]

My Physical response is always the gut reaction first, then they cycle begins, I will feel a tingle that starts in my head, it moves to my gut and I am on the toilet, not always D but going going going, then the intestines go into spasms , this can last for days and as of late, weeks.I have had IBS C for 40 plus years but when Anxiety kicks in, it changes to the nonstop going. It is a Vicious cycle, it seems to be getting worse as I age ( I am 62) , I am now in a cycle and not sure if I am even making sense. but just want to thank you for your videos which I discovered a few weeks ago but forgot!

[@BarbaraHeffernan]

I truly hope the videos can be helpful for you!

[@coreyself2983]

I knew anxiety affects the gut but wow that’s intense. I’ve been looking into how to keep cortisol down and adaptogens

[@sue8370]

Hope it's not what I have, IBD?

[@Orangebitingthing]

With anticipatory anxiety I tell myself. Ok fortune teller, time to put up the crystal ball🔮

[@BarbaraHeffernan]

Love this!

[@_cr8ive_]

I've had this terrible intense discomfort in my colon area. Some days I think I'm going to die, yet when I visit the doctor they can't find anything and just prescribe a whole bunch of medications. 😖🤦🏼‍♂️🤦🏼‍♂️

[@sue8370]

If there's other symptoms with your colon I'd request to see a gastroenterologist and rule out any reasons for this.

[@yana212]

What do you do when you anticipate someone bothering you are they actually are bothering you? I try to control myself but IDK what to do anymore

[@BarbaraHeffernan]

Hi: We often can anticipate things that are actually problems. But we still have to consider whether the anxiety that kicks in with the anticipation is needed.... Planning can be productive. So coming up with a plan about how you can protect yourself from being bothered could be useful... Also, sometimes people feel anxious about setting boundaries - I talk about that in a number of my videos on boundaries - so learning that one has the right to set boundaries and limits can be useful... I wish you luck as you figure out what to do!

[@yana212]

@@BarbaraHeffernan thank you so much! Just moved and dealing with difficult neighbors already. I feel im worrying more about the situation than the severity of it but its tiresome

[@BrianaJacoba]

I'm so sorry. That sounds hard. @@yana212

[@FarhiaFarah-wg5qe]

Must bE Responsible mostly

[@katharinafundaminski8163]

Hello I found your channel just a few days ago and found it quite interesting. I have a more general question:) Is there a way to write one’s personal situation or story to get an advice or even maybe use it for one of your videos? Thanks 😊

[@kaylaberry7983]

I deal with this because of chronic health issues and not knowing what was going on for a long time and having surgeries before finding the root cause which was mold. Now the anticipation of having anxiety and not knowing how I will physically feel in a situation has created extreme fear and darkness around me. I definitely have limbic issues from this. I am trying to give things up to God and not pick them back up. Trying to renew my mind and retrain my brain. I have pots symptoms because of the environmental and psychological stress of this. Have any advice on how to calm the limbic system?

[@FarhiaFarah-wg5qe]

Selfself systems

[@FarhiaFarah-wg5qe]

5

[@dutchhustler]

Can you make a video about dealing with anxiety sensations, mentally, sometimes you feel anxious cause of feeling nervous or stressed or some dread, and that cause anxiety so more the core feelings

[@pyromonster4784]

How would you deal with the anxiety you feel during an event ,like I had a really bad physical reaction with a local anesthetic at a dentist office and I have to go and get a root canal now which requires a lot stronger anesthetic with epi and I'm concerned about the reaction I'm going to have to that. how would I stop the anxiety during the procedure itself, so it doesn't feed into the anesthetic with the epinephrine?

[@markmontes1795]

Hello Barbara H. I have been struggling with my anxiety and frustration, and if I’m telling the truth, I feel hatred towards the political climate that we are living in today. I have spent 25 years in the military and now to watch my democracy starting to crumble, it is very hard for me to get past, all of the craziness that is running rampant in today’s society. Can you help me learn how to deal with this? I am actually starting to give serious consideration on moving to another country probably Canada. Thank you.

[@jamietravers6566]

Is a weird itchy feeling in your left arm and chest part of physical symptoms?

[@FarhiaFarah-wg5qe]

Ops, and means

[@FarhiaFarah-wg5qe]

Afer Nonononono Actionss But soooo to choose it ,

[@FarhiaFarah-wg5qe]

Abd also dEal with issues yEb right trEEE

[@FarhiaFarah-wg5qe]

Who, Familyyyy

[@kimcreate1]

What if you are really facing a very painful surgery? It is a legit fear.

[@FarhiaFarah-wg5qe]

If my own SELFSELF Real right Naturally independent there is Nono these to bE bE, anyweys betters Weys to communicate plenty ,lifE is blancE otherwisE

[@FarhiaFarah-wg5qe]

Who iam NaturE

[@FarhiaFarah-wg5qe]

Adults

[@bellarose8511]

....or tied to an imagined traumatic future event......

[@FarhiaFarah-wg5qe]

Present Member owner RElizE soooo WEy dEvEloping in Each dEys caming dEvElop there is plenty wEys bEtttttttttter bEnefits pEsE Respect EttudEs in lifE brighter shiner expert

[@FarhiaFarah-wg5qe]

down Earthearthearth

[@FarhiaFarah-wg5qe]

Who, takecareee who iam Naturally independent islaaaaaaaaam EttudEs

[@FarhiaFarah-wg5qe]

Islaaaaaaaaam EttudEs pEsE RESPECT but familiesss Specialy in the women's is sooo Notnot trust EvEr sooo Enemies toxic and sooo

[@FarhiaFarah-wg5qe]

Even sooo Extra chores Enemies toxic Nvy gosiping teling privcy nonseseseseseses and soooooo , sooo WELCOME soo WELDOOOOOOWN takE xareee take careeee EsEartiesqualtyflower

[@AW-qs8xn]

The webinar on rewiring your brain is basically a commercial for her course. She goes through some interesting research on brain function, but there is nothing in the webinar that you can use, other than buying her course. Disappointed I wasted an hour on this.

[@knitsalot]

I also agree with you. A sell job for buying the course

[@sue8370]

There's a good book out called Rewiring your anxious brain.....it's excellent

[@alllifematters]

I have anticipatory anxiety about driving anywhere because there are so many aholes on the road these days and then I tend to have anxiety about work and clients because I can't be myself so if I have difficulty getting to work I have to pretend. As If I'm perfect... It's horrible. I have anticipatory anxiety be about things that I have to do which tend to take me out of the moment... When I work with clients I do enmesh so much that I'm no longer home in my body and that gives me anxiety because I want to be able to stay in my body and still connect with others without enmeshing :/ idk yeah I need. To meditate but when everyone around you is so incredibly disconnected sometimes I think , what's the point? Being centered is not what my current environment allows from me.