Many of us are not immune to anticipatory anxiety- that tense, restless feeling when you're bracing for what might go wrong. It can feel like your mind is constantly jumping ahead to worst-case scenarios. Whether it's worrying about an upcoming conversation, work event, or something more vague, this kind of future-focused fear often shows up in generalized anxiety and panic patterns.

In therapy, especially using cognitive-behavioral and mindfulness-based approaches, we work with clients to gently interrupt those looping “what if” thoughts and bring their attention back to the here and now. It’s not about forcing positivity, it’s about creating space to feel grounded, capable, and more in control.

Here are some tools to try when anxiety takes over:

Grounding techniques- these help pull you out of your head and back into your body, where safety and calm are easier to access.

Perform a five-sense scan name one thing you see, hear, feel, smell, and taste to immediately deactivate threat responses.
Single-breath pause: Take one full diaphragmatic breath and notice sensations in your abdomen and chest.

Cognitive reframing- consider new ways to look at fears, so they feel less overwhelming and more manageable.

Write down your worst-case scenario. Then, ask yourself:

What’s the evidence this will happen?

What’s more likely?

What would I say to a friend in this situation?

How would I handle it if this did happen?

Then craft a more balanced thought like: “I’ve prepared as best I can. Even if it’s not perfect, I can handle it.”

Gradual exposure- builds confidence by facing what you’re afraid of, a little at a time, until the fear loses its power.

Think of a situation that makes you a little anxious- not the scariest one, just one that feels doable.
Practice being in it until your anxiety eases by about half. Over time, this helps rebuild trust in yourself and your ability to cope.

If your anticipatory anxiety feels persistent or overwhelming, you’re not alone and you don’t have to figure it out by yourself. Our anxiety therapy and trauma counseling services offer personalized support using tools from CBT and mindfulness, so you can feel more grounded, calm, and confident facing whatever comes next.