Anticipatory Anxiety Test

Ever catch yourself stressing over something way before it even happens? Maybe it’s a big presentation next month, a tough conversation you might have, or just the possibility of bad news. That knot in your stomach, the racing thoughts, the restless nights—it’s all part of anticipatory anxiety.

Anticipatory anxiety is that nagging sense of dread about future events, whether they’re days, weeks, or even years away. It traps you in a cycle of what ifs, making you second-guess every possible outcome. A little worry? Totally normal. But when it starts running the show, keeping you stuck in fear? That’s a different story.

If you’re wondering whether your anxiety is tipping from everyday nerves into something more overwhelming, this test can help. It’s not a diagnosis, but it will give you insight into your thought patterns—and whether it might be time to get support.

Ready? Let’s dive in.

How accurate is this quiz?

At Best Therapists, we believe that online mental health quizzes can be an excellent first step towards improving our mental health. Quizzes like this one can educate you and provide opportunities for self-reflection, but note that they are not a substitute for professional assessments and diagnoses.

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Your privacy is important to us, so all results are completely anonymous and no email is required.

Example scenarios

• Sarah is a 28-year-old marketing executive with a big presentation coming up next week. She’s prepared down to the last detail, but that doesn’t stop her mind from spinning. Every night, she lies awake picturing herself freezing up, stumbling over her words, or completely blanking on key points. Just thinking about standing in front of her colleagues makes her stomach turn. She’s even considered calling in sick just to avoid the whole thing.
• Mike, a 45-year-old dad, is supposed to be looking forward to his family’s beach vacation. His kids are thrilled, but all he can think about are the risks. He’s deep in internet rabbit holes, researching crime rates, weather forecasts, and every possible health hazard. As the trip gets closer, he’s feeling more on edge—headaches, trouble focusing at work, and a constant stream of “what ifs” running through his mind. Delayed flights, accidents, worst-case scenarios—it’s all he can think about.
• Emma, a 19-year-old college student, just got invited to a party by her new classmates. It should be exciting, but instead, she’s spiraling. Days before the event, she’s obsessing over what to wear, running through conversation starters in her head, and imagining all the ways she could embarrass herself. By the time the day rolls around, her nerves have her feeling physically sick. She debates whether to go or just make an excuse and stay home.

Important Note: These are fictional scenarios and not a diagnostic tool. If you suspect you or someone you know might have anticipatory anxiety, it's important to seek professional help from a mental health professional.

Final thoughts on anticipatory anxiety

If you see yourself in this blog post, you’re not alone—anticipatory anxiety can make even small events feel overwhelming. But the good news? You don’t have to stay stuck in the cycle of "what ifs." Therapy can help you break free from the constant worry, giving you tools to manage anxious thoughts and build confidence in facing the future. Whether it’s learning grounding techniques, challenging unhelpful thought patterns, or just having a space to talk it all out, support is out there. You can find relief—one step at a time.