Beat The Rush - Be Negative Early! | Anxiety and Practical Coping

October 5, 2026

Matthew Campbell, Author and Psychologist

Tom O'Connor, Publisher

 KEY POINTS

Anticipatory anxiety is the fear, worry, or dread that appears before a future event and can pull attention away from the life happening now.

Worst-case thinking may lead to avoidance, repeated reassurance seeking, overpreparation, or ritualized behaviors that offer brief relief while reinforcing the idea that uncertainty is dangerous.

Expecting the worst does not guarantee protection; it can make someone suffer through an imagined disaster and then face whatever actually happens.

Matthew recommends taking healthy action when you can, preparing when it helps, and then returning your attention to the present rather than trying to eliminate uncertainty.

The Cost of Living Ahead | Anticipatory Anxiety

One of the most common and least appreciated aspects of anxiety is anticipatory anxiety. It's the anxiety we experience before the thing we're worried about ever happens.

Anticipatory anxiety is the fear, worry, or dread that occurs before a future event or situation happens. It is not a distinct medical diagnosis, but rather a common symptom linked to various anxiety conditions.

Dwelling on worst-case scenarios or imagining what might go wrong. Worrying about feeling panicked or losing control during the upcoming event. An urge to skip, delay, or run away from feared tasks or places.

Common physical and mental signs include:

●     Restlessness and feeling on edge

●     Muscle tension or a fast heartbeat

●     Trouble sleeping or staying asleep (insomnia)

●     Trouble focusing on the present moment

Before an important meeting. Before giving a presentation. Before a medical test. Before a difficult conversation.

During these moments, our minds naturally begin to ask, "What if?"

●     What if I embarrass myself?

●     What if something goes wrong?

●     What if I can't handle it?

Afterward, people almost always tell me the same thing.

"It wasn't nearly as bad as I expected."

The difficult part is that all of the worrying happened anyway.

While our minds are consumed with what might happen, we miss what's happening right in front of us. The conversation we're having. The meal we're eating—the game we're watching. Anxiety pulls us into a future that doesn't exist yet.

Many people also begin trying to gain a sense of control. They repeatedly review every possible outcome, seek constant reassurance, avoid situations, or rely on superstitious or ritualistic behaviors that make them feel safer.

The problem is that these strategies rarely create lasting relief. They often teach our brains that uncertainty is dangerous and that we need these behaviors to feel okay. The temporary relief becomes rewarding, making it more likely that we'll repeat the same behaviors the next time anxiety shows up.

One common misconception is that expecting the worst will soften the blow if something bad actually happens. In over twenty years of working with anxious individuals, that hasn't been my experience.

More often than not, rehearsing worst-case scenarios simply means people suffer twice. They suffer while imagining what might happen, and then they deal with whatever actually happens. Most of the time, those imagined disasters never occur. The anxiety steals peace today without protecting tomorrow.

When anxiety shows up, recognize it for what it is. Take care of yourself. If there's something healthy and productive that's under your control, do it. Prepare if preparation is helpful. Then return your attention to the life that's happening right now.

The goal isn't to eliminate uncertainty.

The goal is to stop letting uncertainty keep you from living.

---

 Read Matt's bio by clicking his icon at the start of this article.

If you enjoyed this article,

Please forward this to a friend or colleague who might benefit from it!