Anticipatory Anxiety - Part 3
Exposure Therapy
What is the worst thing you can think of happening? The absolute worst. An alien apocalypse stole your family, dog, and left you all alone on earth bad. Write it out. The most traumatizing case scenario and read it over and over and over. Read it out loud and make a voice note to replay in the car while driving or on a walk. Desensitize yourself to it. Put yourself in the moment. Make a plan of what you would do, how you would cope and how you would make yourself feel better. If it's not hard to write then you're not digging deep enough. I've cried out of fear writing one of these letters but after the 10th time reading and listening, the fear started to dissipate.
If you can do the action or experience whatever you are scared of, do it! Ex: going on a plane, riding in a car, being in a social setting, going over a bridge, or whatever it is, do it as many times as you can. Experience the fear, accept the fear, and realize that you got through the day despite the fear.
Appreciate every moment
Becoming mindful takes work and practice. We become so absorbed in social media, instant gratification, and worrying about the future that we forget to take in what's happening right now. Sit and appreciate that you are not yet in the moment you might be fearing at this exact point in time. Even if things are hard right now and you're scared of them becoming worse, get comfort knowing that, right now, you have what's around you.
Start a journal. Write down things you're grateful for, the positives in your life, and something you loved about that day. I've found recently that venting in my journal tends to make me more stressed. Focusing on the positives makes me refreshed and helps expand my mind to other blessings and opportunities I might not have seen before.
You're never alone
If nothing else, know this. You do not have to be an uptight and worried person to experience this emotion. Millions of people right now, in this moment, are in the depths of an anticipatory anxiety episode. There are very few people on the planet who are not capable of experience anxiety. Take it for what it is. Antcipatory anxiety will always happen, it's a natural part of life and sometimes we forget how strong we are when it comes around.
Think of all the sh*t you have been through, especially this past year, and you are still standing, even if it's barely.
The anticipatory anxiety tries to make us believe that we might not be capable for whatever is thrown at us and that is simply false. You are capable. You are strong enough. You can get through it.
Feel free to post any tips you've found helpful when dealing with this type of anxiety in the DFit Facebook group <3
