Fear of the Future: A Guide to Moving Forward

In the midst of a global pandemic, it's normal to experience apprehension about the future. If this fear hinders decision-making or daily life, it might be time to seek professional help.

Dr. Frank, a psychologist and expert in trauma, offers insight into anticipatory fear, its causes, and strategies to address it.

Anticipatory Fear

Anticipatory fear, also known as dread, is a common and natural condition. It stems from uncertainty about the nature of unknown future events.

1. Avoiding Painful Experiences: Fear often arises from the fear of past negative experiences repeating themselves.

2. U-Shaped Function: Moderate levels of anticipatory fear can be beneficial. A study showed positive outcomes in foreign exchange students with moderate levels of anticipatory fear. However, excessive fear can lead to impaired cognitive function, social avoidance, or phobias.

3. Preventative Preoccupation: Individuals may become overly-preoccupied with potential negative events as a result of past events. This is common in survivors of anorexia nervosa, who fear relapse or weight gain.

Coping with Anticipatory Fear

1. Mindfulness Meditation: Mindfulness can enhance self-regulation, focus, and present-moment awareness, which can reduce stress and fear.

2. Repeating Mantras: While short-term, mantras such as "I am safe" or "I will be okay" can alleviate anticipatory fear responses.

3. Exercise: Engaging in new or mindful activities like exercise can promote presence and focus on the task at hand.

4. Journaling: Writing in a journal helps identify triggers, past events that cause negative emotions, and self-blame. Focusing on positive aspects of the present and future can also be helpful.

5. Seeking a Therapist: Professional assistance is recommended for individuals struggling with severe anticipatory fear. Look for accredited therapists who specialize in anxiety, trauma, and PTSD.

Finding the Right Therapist

1. Verify the therapist's accreditation by the American Psychological Association.

2. Consider factors like age, gender, and religion to ensure a suitable match.

3. Check the therapist's website to understand insurance coverage.

4. Prepare questions for the initial session to understand the therapist's experience in treating similar concerns.

Moving Forward

Feelings of apprehension about the future are natural, but they should not become overwhelming or debilitating. With self-help techniques, proactive strategies, and professional support, it is possible to manage anticipatory fear and lead a fulfilling life.