Anticipatory anxiety related to upcoming change is a common experience for many highly sensitive people (HSPs). It refers to the feelings of worry, apprehension, or unease that arise when facing an impending change or transition in life. Whether it's starting a new job, moving to a different place, or any significant life change, anticipation can trigger anxiety and uncertainty about what lies ahead.

As HSPs, we tend to run ahead of ourselves and smooth out the path before we get there. Our brain often goes into overdrive, imagining every possible scenario and detail. There are times when extra processing can be helpful, but it can also be challenging when we cannot turn our brains off, and anxiety sets in.

Anticipatory anxiety used to consume my life, impacting every aspect of my being. But through my personal journey, I discovered ways to support myself and developed methods to train my brain, reducing the challenges anxiety presented. Now, I have dedicated my life to helping other HSPs do the same, enabling all of us to live our lives to the fullest.

To comprehend anxiety truly, let's explore its neuropsychology. Imagine the nervous system as having two components, each serving a distinct purpose. The Sympathetic Nervous System (SNS) acts like the gas pedal in a car, while the Parasympathetic Nervous System (PNS) operates as the brakes.

The Gas Pedal: The Sympathetic Nervous System (SNS): Anxiety evolved as a survival mechanism to protect us from threats. When the body perceives a threat, it triggers the fight/flight response, releasing adrenaline and preparing us to confront or escape danger. However, in our modern lives, we often worry and stress about various things, activating the fight/flight response even when unnecessary. This is especially heightened for those of us who are sensitive. Unchecked, anxiety can become debilitating, resulting in symptoms such as a racing heart, tense muscles, dry mouth, stomach aches, and a diminished sex drive.

The Brakes: The Parasympathetic Nervous System (PNS): Thankfully, our nervous system also possesses a mechanism that can bestow feelings of peace and calm—the Parasympathetic Nervous System (PNS). One of the most transformative moments in my life was discovering that I could intentionally activate the PNS, effectively calming my brain. By doing so, I could deactivate the stress centers because they cannot be simultaneously activated. This realization granted me a newfound sense of control, enabling me to live without anxiety overwhelming my every move.

As highly sensitive people (HSPs), we can implement methods that work exceptionally well for us in activating the PNS calming centers. Here are a few techniques:

1. Slow Down: Take intentional quiet downtime to pay attention to your feelings and be fully present with yourself.

2. Deep Breathing: Take 5-7 slow, deep breaths, focusing on a long, slow exhale. This sends a signal to your brain that you are safe and helps deactivate the SNS alarm bells. It activates the PNS system and brings about a deep sense of calm.

3. Acknowledge Your Emotions: Verbally acknowledge what you feel without judgment. Naming your emotions activates cognitive brain regions that support emotional experiences. It is essential to support and validate our emotions rather than judge them.

4. Normalize and Validate: Recognize that it is normal to feel nervous about changes and acknowledge that others are also adjusting. Validating your emotions is a powerful step towards softening them.

5. Practice Self-Compassion: Ask yourself lovingly what you need, whether it's a break, a hug, a walk, or some time in nature. Practicing self-compassion sends a reassuring message to your brain that you are okay and activates the calming centers while deactivating stress centers.

You deserve to thrive and live life to its fullest. I am living proof of the transformative power that comes with training your brain. I wouldn't be able to do the global work I do for HSPs if I hadn't embarked on this journey myself. It is possible to overcome anxiety and flourish. Embrace the right tools and practice diligently, and witness the incredible impact it can have on your life.

With practice, you can prevent the release of adrenaline and activate your calming centers more swiftly. Understanding your experiences and intentionally activating your calming centers can have a profound impact on every aspect of your life. It transformed my life and the lives of countless HSPs worldwide. You no longer need to suffer silently. Imagine a life where anxiety no longer controls you, and you possess the tools to navigate life changes and upcoming events. With the right tools and dedication, you can train your brain.

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Julie Bjelland, LMFT, is a renowned HSP Psychotherapist and a visionary leader in the field of high sensitivity. As the founder of the Sensitive Empowerment movement, she is passionately committed to raising awareness about the extraordinary value inherent in sensitivity. Recognizing the vital importance of education and support, Julie is dedicated to equipping HSPs with the necessary tools to reduce their susceptibility to mental and physical health challenges. Her extensive array of resources stands as a heartfelt endeavor to provide this essential support. Learn more at JulieBjelland.com. (she/her)