From Restless to Ready: Managing Anticipatory Anxiety

Thought For The Week

Anticipatory anxiety is a common psychological and physiological response to perceived future threats—even when those threats are uncertain or unlikely. It stems from the nervous system’s instinct to protect us, often activating the same stress responses we’d experience in a genuinely high-stakes situation. We might experience it in the lead up to a difficult conversation or the night before a big event for example, and we might feel it as restlessness, muscle tension, or racing thoughts. While this reaction is a normal part of how we prepare for challenges, it can sometimes cause more distress in anticipation than the event itself. Over time, it can also begin to shape how we approach even the routine parts of daily life. We may start planning around potential discomfort, avoiding uncertainty, or over-preparing—checking schedules repeatedly, rehearsing conversations in our head, or making decisions based on imagined scenarios rather than present reality. These patterns may seem harmless, but they can quietly erode our trust in our ability to handle discomfort or navigate the unknown.

Exercise Tip

Perhaps you find yourself overthinking a training session before it even begins—worrying whether it’ll feel too hard or whether you’ll perform “well enough.” This kind of mental rehearsal can drain your energy before you even start. While a little preparation is useful, getting caught in these loops can hold you back from simply showing up, tuning in, and responding to how your body feels in the moment. Noticing when you’re bracing for a challenge that hasn’t arrived yet is the first step; then you need to learn to gently shift your focus back to the present to help reset your nervous system and remind your brain that you’re safe right now.

Try this: Tell yourself that the physical signs of anxiety—like a racing heart or butterflies—are actually your body gearing up for action, not a warning to avoid. Then, gently bring your focus back to the present by using one of these grounding techniques: 1. Notice five things you can see; 2. Take three slow breaths. These are simple tools that can really help anchor you in the present.

Nutrition Tip

We live in a world where snacks are everywhere, and the message is loud and clear: “You should never be hungry.” Marketing has trained us to see hunger as an emergency where feeling hangry is normalised. As if not eating immediately will make us unwell or unlikeable. As a result, the worry about feeling hungry can become more overwhelming than the hunger itself. You might find yourself trying to avoid hunger at all costs; snacking just in case, or eating earlier than you need to. But here’s the important truth: you’re not going to starve. Learning to sit with the discomfort of hunger, rather than rushing to fix it, is an essential step toward tuning into your body’s natural cues and building a healthier relationship with food.

Try this: Start by noticing how hunger feels in your body without immediately acting on it. Observe the sensations and give yourself permission to experience them without judgment or expectation.

Links & Resources

App: The Calm app offers relaxation techniques and sleep stories that can help manage stress and anticipatory anxiety.

Book: The Anxiety and Phobia Workbook by Edmund J. Bourne provides a practical, hands-on guide to understanding anxiety (including anticipatory anxiety) and learning strategies to manage it.

Article: 15 grounding techniques to manage stress and anxiety from Psychology Today.

Inspirational Quote

“The greatest weapon against stress is our ability to choose one thought over another.”

William James