Why Can't I Let Myself Look Forward to Anything — A 10-Minute Meditation for Fear of Disappointment

Why Am I Scared to Get My Hopes Up? — A 10-Minute Meditation for Fear of Disappointment and Bracing for Bad News

 

Something good is coming. It's booked, it's in the diary, somebody's said yes — and yet when anyone asks, you hear yourself say, "if it happens, we'll see. I'm not getting excited yet." You haven't told many people, just in case you have to un-tell them. If you've ever felt scared to get your hopes up, this guided meditation is for that particular kind of bracing, and what it might feel like to let yourself hope anyway.

 

For a place to return to whenever this feeling shows up, download Anchored, Calming Anxiety's companion app — no targets, no streaks, nothing to live up to, just there when you need it.

Get it on the App Store at https://apps.apple.com/us/app/anchored-panic-anxiety/id6785035669 or on Google Play at https://play.google.com/store/apps/details?id=com.martinhewlett.anchored.

 

Hosted by clinical hypnotherapist and former paramedic Martin Hewlett, this episode uses 4-7-8 breathing (in for four, hold for seven, out for eight) to help the body soften its guard, then moves into affirmation work that separates hope from risk — because bracing doesn't stop the disappointment, it only stops the joy.

 

⏱️ Time Chapters

* 00:00 – Bracing for Good News

* 00:45 – Welcome & Anchored

* 01:20 – Why Bracing Feels Like Protection

* 02:27 – Breathing: 4-7-8

* 05:02 – A Little Room to Hope

* 05:51 – Affirmations for Looking Forward

* 08:22 – Three Daily Caring Tips

* 09:25 – Coming Back Gently

* 09:54 – A Note From Martin

 

🌿 Today's Gentle Affirmations

Settle in and repeat these gently to yourself:

I am allowed to look forward to good things.

Looking forward to something does not make it more likely to go wrong.

My fear of disappointment has been trying to protect me, and I can thank it.

Bracing does not stop the disappointment — it only stops the joy.

I can hold hope lightly, the way I held that breath.

If it does not work out, I will still be here, and I will still be allowed to have wanted it.

I do not have to keep expecting the worst to stay safe.

I am allowed to be excited.

 

💡 3 Daily Caring Tips

1. Notice the little word "if" when you talk about something good that is coming. You don't have to change it, just notice it.

2. If something small is waiting for you later today — a cup of tea, a programme — you are allowed to enjoy looking forward to it now.

3. If disappointment does arrive, notice that you are still here. It is a feeling passing through, not proof that you should never have wanted it.

 

📱 Take Calming Anxiety With You Anywhere

Download Anchored on iOS at https://apps.apple.com/us/app/anchored-panic-anxiety/id6785035669 or on Google Play at https://play.google.com/store/apps/details?id=com.martinhewlett.anchored. Search your perfect moment of calm from over 2,500 guided sessions, or fall asleep to Books at Bedtime, a growing library of over 50 narrated stories. If this episode helped, please share it and leave a quick rating or review on Apple Podcasts or Spotify — it genuinely helps more people find their way here.

 

And in everything, my friend, be kind.

 

 

Support the Show:

 

Rate & Review: Leave a 5-star review on Spotify or Apple Podcasts to help us reach more listeners!

 

YouTube: Watch all episodes at https://www.youtube.com/c/calminganxiety?sub_confirmation=1

 

Social Media Support: For younger listeners struggling with social media stress, visit...