[Noninde]

So we've had a lot of bad and traumatic news being delivered to our family on Sunday/Mondays (I don't know why) for like 4 months straight.
So I've developed severe anxiety starting Sunday morning, expecting something bad to ruin the week.

I don't know how to stop this - especially when - like clockwork - something bad or negative happens. Even if it's not major news, for example. we had bad news that will affect us for the next month/year last Sunday.
So I knew this upcoming week would be bad (thus anxiety for two weeks ongoing, thanks). But then again someone else showed up on our property tonight (like clockwork) also triggering me.

I feel like my weeks have started off on a bad foot for months, and it ruins the rest of the week. Maybe I should start saying that the week starts on Wednesday instead.

Does anyone have tips on controlling that 'expected anxiety' triggers?
And then dealing with ongoing anxiety while knowing it won't be resolved for days on end?

I'm entirely new to having severe anxiety and haven't developed any methods to cope with it, with my therapist.

Thanks in advance

Maybe try self soothing - like things that make you feel calmer, supported, better, and soothed. It could be a whole list of things like taking a warm shower or bath, going for a walk, practicing yoga, reading something uplifting, listen to music you find soothing under a blanket, drinking tea, looking at Pinterest. What do you think might make you feel better and soothed, even just a little.
Google Image Result

Consider also looking up "distraction DBT" and "improving the moment DBT."

[downandlonely]

You could also try some mindfulness meditation. there are videos on youtube.

[*Beth*]

It's great that you have a therapist. Bringing up the subject of how to handle anticipatory anxiety would be a very good idea. There are many techniques and ways to cope with it.

[MickeyCheeky]

So Sorry that things are being so hard! i agree with the other wise and wonderful posters. Try some relaxation techniques and to do something nice for yourself such as reading books or watching movies. Sending many safe, warm hugs to BOTH you, @Noninde, your Family, your Friends and ALL of your Loved Ones! Keep fighting and keep rocking NO MATTER WHAT HAPPENS, OK?!

[Noninde]

Originally Posted by WovenGalaxy

Maybe try self soothing - like things that make you feel calmer, supported, better, and soothed. It could be a whole list of things like taking a warm shower or bath, going for a walk, practicing yoga, reading something uplifting, listen to music you find soothing under a blanket, drinking tea, looking at Pinterest. What do you think might make you feel better and soothed, even just a little.
Google Image Result

Consider also looking up "distraction DBT" and "improving the moment DBT."

Thanks, I will look more into DBT and crisis survival. I'll ask my therapist to see if she's familiar with some of these. I don't do too well with distraction methods, as things pile up in my life and I need to try and clear the pile before there's added weight. The cold water and heavy exercise might be something to try (maybe not that second one when news/anxiety attacks are occurring at 10pm, but who knows, maybe I will go for a run in the middle of the night rather than a drive).

[Noninde]

Originally Posted by BethRags

It's great that you have a therapist. Bringing up the subject of how to handle anticipatory anxiety would be a very good idea. There are many techniques and ways to cope with it.

Thank you. I hadn't heard of anticipatory anxiety before. I will have a look and see what techniques there are and ask my therapist if she's got some ideas.