Overcoming Anticipatory Anxiety: Stop Living in the “What-Ifs”

Britt Ritchie
Aug 1
4 min read

Updated: 16 hours ago

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You know that feeling that creeps in before a big meeting? Or the uneasy tension that builds before a hard conversation, a doctor’s appointment, or just…Monday?

If you find yourself overthinking, rehearsing, or catastrophizing about future events, you might be dealing with anticipatory anxiety. It’s exhausting, but the good news is: you don’t have to stay stuck there. Let’s break down the most important things to know about overcoming anticipatory anxiety—and then dive deeper into why it happens and how to manage it.

Key Points & Takeaways

Anticipatory anxiety thrives on “what-if” thinking—it convinces your brain that the worst-case scenario is inevitable.
It’s not a flaw—your brain is wired for survival, not peace, which is why worry can feel automatic.
Ambitious women are especially vulnerable—perfectionism, ADHD, and burnout often make anticipatory anxiety worse.
You can retrain your response—with practical tools like naming the spiral, shrinking your forecasting window, and practicing visualization.
Root causes matter—hormones, nutrient deficiencies, trauma history, and stress can all contribute, which is why addressing the body and brain together is key.

When Your Brain Is a Fortune Teller

(Badly)

Here’s what makes anticipatory anxiety so tricky: it doesn’t wait for something bad to happen. It convinces you something will happen—and gets your nervous system all revved up just in case.

It’s the “what if” spiral.

What if I say the wrong thing?

What if they think I’m incompetent?

What if I mess up the presentation?

What if I never figure this out?

What if I crash and burn and have to start over and become a goat farmer in rural Colorado?

Okay, maybe not the goat part. But still.

Anticipatory anxiety thrives on uncertainty, control-seeking, and the false belief that worrying enough will prevent disaster.

Spoiler: it won’t.

You’re Wired for Survival—Not Doomscrolling

Here’s the thing: overcoming anticipatory anxiety isn’t about willpower. This isn’t a character flaw.

Your brain is wired for survival. Anticipatory anxiety is simply your brain trying to protect you by predicting danger—even when none is there.

For ambitious, high-achieving women (especially those with perfectionism, ADHD, or burnout), this often turns into:

Chronic stress and exhaustion
Trouble relaxing or being present
Irritability and over-reactivity
Insomnia or restless sleep
Decision fatigue
Procrastination and avoidance

Your brain is trying to help, but it’s making you miserable.

How to Begin Overcoming Anticipatory Anxiety

This isn’t about eliminating worry altogether—it’s about responding differently so worry stops running your life.

1. Name It to Tame It

When you feel the spiral starting, pause:

“This is anticipatory anxiety.”
“This is my brain trying to protect me.”

Labeling shifts you out of fear-mode and back into your rational brain.

2. Problem to Solve or Feeling to Feel?

Not everything can—or should—be fixed in advance.

If it’s a real task (like prepping a presentation), handle it.
If it’s just a feeling (like dread), notice it, name it, and keep moving.

3. Visualize Future-You

Instead of “what if everything goes wrong,” try:

“What would this look like if it went okay?”
“What would future me thank me for right now?”

This reframes your mindset toward calm and capability.

4. Shrink the Forecasting Window

The further out you try to predict, the more fear fills the gaps.

Instead, zoom in:

“What’s my next step today?”

Micro-timelines mean less chaos.

5. Address Root Causes

Sometimes overcoming anticipatory anxiety requires more than mindset shifts. It can also stem from:

Hormone changes
Nutrient deficiencies
Blood sugar swings
Gut-brain inflammation
Trauma history

In my integrative psychiatry practice in Denver, Colorado, I help ambitious women explore these root causes so we can support both body and brain. This isn’t just about managing symptoms—it’s about making sure your system is wired for calm and resilience in the first place.

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Overcoming Anticipatory Anxiety Is Possible

Here’s the truth: if you’ve spent years mentally preparing for everything that could go wrong, it makes sense that your brain defaulted to anxiety as a way to feel in control.

But control isn’t the same as peace.

And worrying isn’t the same as preparing.

You don’t have to wait for things to fall apart to start feeling better. You can build tools, awareness, and support now—so you’re not just reacting to the future, you’re confidently moving toward it.

How I Can Help

If anticipatory anxiety has you stuck in a loop of overthinking, stress, or dread, you’re not alone—and you’re not broken. There are real reasons why your brain is doing this. And real ways to change it.

At Mind Alchemy Mental Health in Denver, I help ambitious women identify root causes, calm the nervous system, and create personalized strategies for overcoming anticipatory anxiety.

Here’s what to do next:

Explore What I Treat to see how issues like anxiety, burnout, ADHD, and hormone imbalances show up in real life.
Learn more about my approach and services—including personalized testing, holistic treatment, and root-cause care.
When you’re ready, schedule a consult. We’ll talk through your symptoms and goals and create a roadmap that’s actually built for you.