Negative Anticipation

Negative Anticipation is just what it sounds like. You think about some future event or situation using negative thoughts. You "see" negative, embarrassing, shaming, terrible, tragic, things happening. Everyone does this to some extent. However, so many people sacrifice the joy, happiness, celebration, and whatever else might be wonderful about an event because they are so imprisoned by "what if's". Their mind is a cinema of "horror flicks". This kind of thinking is not limited to the big events of the future. Individuals suffering from these chronic, acute, intrusive, negative thoughts and images can be in a full blown "mental horror flick" sitting on a sofa in their home with nothing to do than sit there. So, is the there anything that can be done to help this crippling way of living? Yes.

The first thing that I recommend is to get in touch with just how much you are suffering, how many wonderful situations are being ruined by your negative anticipation. Think of your day. Just an ordinary day, and do an honest inventory of how much negative anticipation plays a role. Make up your mind that this is going to change. You are not going to be a prisoner of negativity any longer.

The second thing that I recommend is that you "catch the spook", i.e. become aware of the negative thoughts and images when they start. Listen to them. Maybe write then down or record them. What is the "buggie man" saying too you. What "what if" words and images are you using to frighten yourself?

The third thing you can do to free yourself of the tormentor is to refuse to take the thoughts. The Bible says, "take no thought for the morrow". Argue with yourself, the tormentor, the spook, the "buggie man". You can disagree with the negative images. I recall when my mother or dad would begin to tell me why they did not want me to do something, that it was possibly dangerous or that I could get in trouble, I would argue with them. I would disagree. In the same way you can argue with your negative anticipation.

There is one thing that you can do as a practice that will positively influence your life in every area.  When you understand the benefits and methods of meditation and mindfulness, and make it part of your life, you life will radically change for the better. When you learn how to think differently, you life will change.  Mindfulness and meditation create serenity and calmness. You can learn how to enter into the "serenity zone" in every situation. You mind can "come home" and become centered and calm.  So many believe in medication rather than meditation. 

Become a student of cognitive freedom. Learn how to manage your  mind through reflection, mindfulness and meditation. Learn how to breath,  relax and let go. If you do not know how to do something, you cannot enjoy those benefits. So, make up your mind to give up negative anticipation and begin to live in the   zone of peace and calm. Enjoy your days.

Dreading the Negative Future (Sorry. The unedited version was sent)

Negative Anticipation is responsible for more misery than you can shake a stick at.  In fact, pound for pound this is the world champion of misery. Almost everyday I see patients who are depressed, anxious, fearful and hopeless because of their expertise in creating a negative movie to go along with any event. The horror movie that these patients create in their mind can be about themselves or others.

For example, your 21year-old daughter takes her first trip to New Orleans with a group of her friends. She is excited. When she tells you about this trip, your imagination swings into action creating every possible horrible, negative image ending in disaster, rape, abduction, injury and death. While she is gone, there is hardly a thought about her that does not include at least a portion of a possible negative event occurring in her life at that moment. When she returns safely and recounts all the fun that she had, you are relieved she made it back safely, but her trip was miserable for you. That is Negative Anticipation.

The same kind of scenario can happen daily, before you even get out of bed. You wake and soon are seeing images of terrible things that COULD happen to you that day. Immediate events can block out the negative thoughts, but as soon as you give them a small opportunity they are running wild again. The "What ifs" take over. This is Negative Anticipation. The following ridiculous sounding story will illustrate how Negative Imagery intrudes into one's thinking.

You wake refreshed after a great night's sleep. You get out of bed and think immediately about the trip you are making to Chicago and feel somewhat excited and happy about it. You are scheduled to leave at 10:00AM for the airport. You have a 12:00PM flight. The trip is intended to be a happy gathering with close friends for their child's wedding. You will be a guest and have no part in the wedding.

The thought "crosses your mind" ...the car might not crank...that would make me be late...what if I get into a accident on the wait to the airport... and am injured...I will not be able to make it...what if I am in the hospital...my friends find out...it spoils their wedding...If I was killed would they come to my funeral...what would I be buried in...my poor mother would be devastated....I hope she doesn't get sick while I'm gone...what if I got a call that she had died...I would fly home...that would be terrible...My clothes, oh I hope the airline does not lose my luggage...Wouldn't that be something to arrive at the airport and my clothes don't get there until three days form now... after the wedding has already taken place...What if I have trouble at the gate...they profile me or hold me for some reason...take me into the back room... interrogate me about something they think I am involved in...I miss the weeding completely.

Oh My God! On and on and on. I know this is almost normal for some of you. This is the way you live  your life. You accept these fear producing thoughts as a given. That's just the way you are, you think. There is nothing you can do about it. Not. There is something you can do about it.