Anticipatory Anxiety: Worrying About What’s Ahead

5 May 2026

What is Anticipatory Anxiety?

Anticipatory anxiety is the worry, fear or dread we experience before something happens. You might spend days feeling anxious about an appointment, mentally rehearsing a difficult conversation, or imagining everything that could go wrong at an upcoming event.

Even when you know you could probably handle the situation, your mind and body may respond as though the threat is already here. This can make it difficult to relax, sleep or enjoy what is happening in the present.

How does anticipatory anxiety show up?

Anticipatory anxiety can affect your thoughts, feelings, physical sensations and behaviour. You might notice:

Persistent “What if…” thinking and worst-case predictions
Heightened anxiety before appointments, social events, or work commitments
Repeatedly rehearsing conversations or trying to prepare for every possible outcome.
Avoiding or putting off situations you feel anxious about
Difficulty sleeping because you are thinking about what lies ahead
Physical symptoms such as muscle tension, restlessness, or an unsettled stomach

How can psychological therapy help with anticipatory anxiety?

Understanding what you are afraid might happen—and what that would mean to you—is an important starting point.

Therapy can provide space to explore the experiences, expectations and patterns that contribute to your anxiety. It can also help you recognise how worry, repeated reassurance-seeking or avoidance may provide temporary relief while keeping anxiety going.

Depending on your individual needs, psychological therapy may help you to:

Recognise and respond differently to recurring anxious thoughts.
Develop ways to manage physical tension and emotional distress.
Gradually approach important situations you have been avoiding.
Build greater confidence in your ability to cope when things feel uncertain.

The aim is to develop more freedom in how you respond, so anxiety has less influence over your everyday decisions and experiences.

You don’t have to navigate this on your own

If worrying about what lies ahead is affecting your sleep, relationships, work or everyday choices, it may be helpful to seek support. You do not need to have a diagnosis or know exactly how to describe your experience before making an appointment.

Phillip Lathopolous, Clinical Psychologist at Psychology Studio in Sandgate, North Brisbane, offers personalised psychological care to help you understand your anxiety and work towards meaningful change.