26/8/25, 9:42 Using Tarot Cards for Health Readings

Can Tarot Readings Predict the Quality of

Your Health?
Medically reviewed by Debra Sullivan, Ph.D., MSN, R.N., CNE, COI — Written
by Jenna Fletcher — Updated on November 14, 2024

Mental health Interpreting tarot Techniques Tarot in therapy

Takeaway

Tarot card readings may ease worry and anxiety

associated with feelings of uncertainty. However,
research into their positive effects is limited.

Tarot card readings have a long history of use in various cultures.

Believers in tarot card readings point to a supernatural connection
between the reader and paranormal elements.

Critics often point to “cold read” techniques and the Barnum effect as the
only reason people believe the readings.

Few studies have looked into tarot card readings and mental health.
However, some evidence suggests that, when used appropriately,
readings may help with mental health.
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Is tarot good for mental health?

The use of tarot readings for mental health is not well studied. However,
research from 2021 suggests that popular belief systems or practices,
such as those involving astrology, may help reduce stress and anxiety
when you feel uncertain or sense a lack of control.

For example, people who receive readings from psychics may firmly
believe they have insight into future events, which encourages them to
follow the recommendations in the reading closely.

Researchers further indicate that such pseudoscience is typically

attention-grabbing, memorable, and likely to be passed along to others.

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If the information is perceived as reasonable or to be from a legitimate

authority figure, it’s likely to have relative cultural importance.
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An older study from 2013 also indicates that belief in the ability to predict
the future may be used to help someone gain a sense of control.
However, this can become unhealthy if you constantly search for answers
to reduce feelings of uncertainty.
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Interpreting tarot for your health

A case study of a woman who often consulted fortune tellers suggests
that easy access to tarot readings, mainly those accessed on the Internet,
can become unhealthy when used excessively.

Researchers described the desire for control and resistance toward

uncertainty may lead to addictive-like behaviors. These behaviors could
be associated with mental health conditions, like obsessive-compulsive
disorder (OCD), or coping with a traumatic past.

Although there’s little evidence to support its link to such disorders,

research suggests that trust in tarot readings may stem from techniques
frequently used in this practice.

For example, in a small Chinese study of online tarot readers, the

influence and popularity of tarot was suggested to be used for:

a positive social atmosphere

encouragement to respect the nation
“sheer entertainment” with common sense ideas
promotion of being a citizen who’s sincere and dedicated to work
advice to overcome life challenges disconnected from social and
systemic roots
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Tarot reading techniques

Tarot readers may offer guidance by using techniques focused on
creating an environment of ease and open communication. These
methods could include:

Cold readings
From a non-paranormal perspective, readers may be using what’s known
as “cold reading” techniques. Cold refers to the reader not knowing
anything about the person prior to starting a reading.

They then use various techniques to help them establish the proper mood
and ambiance and gather potential information about the person,
determined by factors such as age and gender.

The Barnum effect

The reader may use these traits to make broad statements that — if
successful — the person helps to apply meaning to.

This is known as the Barnum effect. The Barnum effect refers to a

person’s general acceptance of vague or generalized personality traits as
describing their own set of characteristics.

The Barnum effect that tarot readings can take advantage of may also
have a potential role in mental health. According to the results of a 2023
study , the controlled use of personality tests and the Barnum effect may
help improve adolescent’s mental health.

They suggest that the Barnum effect may promote a teen’s ego identity,
which may increase their overall sense of well-being. This may help in
reducing anxiety and depression symptoms.

Since tarot readings tend to take advantage of the Barnum effect, it’s
possible you may be able to see the relevance of reading to your own life.
You may be able to use the interpretations to help you think differently
about what is happening in your life.
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Using tarot with therapy

When used ethically, tarot card readings may provide support for mental
health in certain circumstances.

Some proponents of tarot readings for mental health may be referencing

an older review from 2007. The study sought to explain the attraction to
tarot readings but also noted that they may help a person face their own
inner turmoil and questions.

According to an opinion piece from 2022, ethical issues, a lack of studies,

and the unregulated nature of tarot readings should all be considered
before using them as a therapeutic device.

The author instead suggests that seeing a certified mental health

professional is likely the better option, particularly for people with
established mental health conditions.

If you’re interested in using tarot readings as part of therapy, you may

want to inquire in local therapy offices. If they do not offer it, they may be
able to direct you to therapists who may use readings in their practice.

You may want to avoid tarot readings in for-profit settings. These may
promise to show the future or make other large claims in an attempt to
get you to use their services.

These practices may not help you reflect on yourself or what you can do
to make effective, healthy changes.

There are no certifications or formal requirements for tarot readings as a

complementary therapy. It may take you some time to find a tarot reader
who provides you with the right support for self-reflection.
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Takeaway
Tarot card readings have a long history of use in different cultures
worldwide. For some, readings may offer comfort, self-reflection, and help
with determining what to do next.

Critics point to a lack of regulation and the potential for ethical issues with
using tarot cards for therapy.

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Done in a supportive environment, tarot card readings may help improve

your mental health when used in conjunction with mental health therapy.
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Last medically reviewed on November 14, 2024

 7 sources

Cervantes CL. (2022). The limitations and potentials of tarot readings in times of
uncertainty.
[Link]
tials_of_Tarot_Readings_in_Times_of_Uncertainty

Fu H, et al. (2023). Techno-cultural domestication of online Tarot reading in

contemporary China.
[Link]

Greenaway KH, et al. (2013). Loss of control increases belief in precognition and
belief in precognition increases control.
[Link]

Grall-Bronnec M, et al. (2015). Fortune telling addiction: Unfortunately a serious

topic about a case report.
[Link]

Hua J, et al. (2023). Personality assessment usage and mental health among
Chinese adolescents: A sequential mediation model of the Barnum effect and ego
identity.
[Link]

Ivtzan I. (2007). Tarot cards: A literature review and evaluation of psychic versus
psychological explanations.
[Link]
repid=rep1&type=pdf&doi=585e615ae75daaafec0587929c54304b4f9025ce

Mermelstein S, et al. (2021). Counterintuitive Pseudoscience Propagates by

Exploiting the Mind's Communication Evaluation Mechanisms.
[Link]

v  FEEDBACK: 

What Is Anticipatory Anxiety and How Do

I Manage It?
Medically reviewed by Bethany Juby, PsyD — Written by Breanna Mona on
August 11, 2021

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What is it? Signs and symptoms Anticipatory anxiety in panic disorder

Anxiety vs. cognitive distortions How to cope Takeaway

Anxiety appears in many forms. It could feel like fretting

over a doctor visit, dreading a meeting with a new boss,
or even worrying about the possibility of a natural
disaster.

Westend61/Getty Images

Specifics aside, anticipatory anxiety is the overwhelming fear that an

upcoming event may go wrong or get out of your control.

Feeling a certain amount of worry about the future is natural. Most of us

speculate about what may or may not happen in our lives.

But if you find yourself agonizing about terrible things that might happen
— especially in anticipation of an event or an uncomfortable situation — it
could be a sign you’re experiencing anticipatory anxiety.
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What is anticipatory anxiety?

“Anticipatory anxiety is anxiety about anxiety,” says Heather Forward, an
anxiety therapist in Lawrenceville, Georgia. “It happens because our
thoughts are focused on possible future negative outcomes to the
anxiety-producing trigger.”

This type of anxiety can range from situational to chronic.

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If you’re worried about how your first day of work or school will go or
imagining the different ways your first date could go horribly wrong, you
might be experiencing situational anticipatory anxiety.

Carley Trillow, a licensed counselor in Cleveland, Ohio, says situational

anxiety usually resolves itself when the triggering event is over. “For
example, someone may become anxious during the week of performance
reviews. In situational anxiety, the end of the review would end the
anxiety.”

“If you notice yourself often being anxious for days, weeks, or even
months before an anxiety-producing event, on a regular basis, it could be
a chronic problem,” says Nereida Gonzalez-Berrios, a certified psychiatrist
in Houston.

Gonzalez-Berrios also explains that anticipatory anxiety isn’t a medical

condition in itself. Instead, it’s actually generalized anxiety disorder (GAD).
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Types of anticipatory anxiety

Gonzalez-Berrios says anticipatory anxiety can be caused by fear of
failure or starting a new unfamiliar task.

It could also develop from underlying mental health conditions like:

GAD. This condition centers on excessive stress and worry that

tends to be unprompted. It usually involves more than one stressor
and it may impact your social or professional relationships. These
excessive concerns happen on most days for at least 6 months.

Specific phobias. This condition — sometimes called “simple

phobias” — stems from an overwhelming fear of a specific situation
or thing. The fear tends to largely outweigh the actual tangible
threat. Some common examples include phobias of heights, animals,
flying, and injections.
Social anxiety disorder. This condition involves a feeling of intense
dread toward social situations. Formerly known as social phobia, this
anxiety disorder can cause intense fear of negative judgement from
others, making it especially distressing or embarrassing to perform
or speak publicly.

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Anticipatory anxiety, Gonzalez-Berrios adds, is also found in patients

living with obsessive-compulsive disorder (OCD). This is particularly so
when someone with OCD feels anxious about not being able to engage in
social or occupational activities due to compulsive rituals.
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Signs and symptoms of anticipatory anxiety

Since anticipatory anxiety isn’t a formal mental health diagnosis, it may be
tricky to tell for sure if it’s what you’re feeling. In general, you’d present
symptoms of general anxiety, but the difference would be the trigger
(something that hasn’t happened yet).

Anticipatory anxiety may feel like a quick wave of nervousness or even an

overwhelming sense of doom.

As Forward explains, anticipatory anxiety has the same signs and

symptoms as GAD — which is also thought of as “regular” anxiety.

The National Institute of Mental Health  reports that 5.7% of U.S. adults
will experience GAD at some time in their lives.

According to the Diagnostic and Statistical Manual of Mental Disorders,

5th edition (DSM-5), you’d receive a GAD diagnosis after experiencing
symptoms nearly every day during a 6-month period.

Specifically, a mental health professional would look for three or more of

these six symptoms during this time:

feeling on edge, restless, or keyed up

having trouble concentrating or feeling like you have a “blank” mind

feeling irritable

feeling easily tired

feeling muscle tension

having sleep difficulties like trouble falling or staying asleep, or

restless unsatisfying sleep

If you recognize any of these symptoms in yourself, and they’re frequently

triggered by thinking about possible future situations, it may be
anticipatory anxiety.

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Additional signs of anticipatory anxiety

If you notice you’re intensely focused on fearful, unwanted outcomes —
especially if you see an increase in feelings of frustration and
hopelessness because of this — it’s probably due to anticipatory anxiety.

Here are some additional signs of anticipatory anxiety, according to

Gonzalez-Berrios:

feeling constant fear or nervousness about something that’s going

to happen in the future

always expecting a bad outcome

being easily distracted

feeling apprehensive

having unfounded irrational thoughts

having trouble sitting in one place due to excessive worrying

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Anticipatory anxiety as part of panic disorder

Anticipatory anxiety is a common symptom of panic disorder — a
condition that includes frequent panic attacks.

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Additionally, panic disorder involves fear or stress about possibly having a

panic attack. In other words, you anticipate a panic attack, and this causes
you great anxiety.

Agoraphobia is another condition related to anticipatory anxiety and

panic disorder.

Agoraphobia usually involves fear of public spaces. Fear of these often

crowded spaces makes it difficult for someone living with agoraphobia to
leave the house.

In other words, you anticipate that something terrible might happen if you
leave your house, so you try not to.
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Cognitive distortions vs. anticipatory anxiety: Is

there a link?
Angela Ficken, a therapist in Boston, Massachusetts, explains that
cognitive distortions happen when “your thoughts are distorted; what you
are thinking and what you are telling yourself is not entirely true.”

Ficken explains that when you’re anxious, thoughts are often more
distorted “because that’s what anxiety does. It tells us to be afraid, and
while that can be helpful (don’t go down that dark alley, there could be a
danger), it doesn’t always tell us the truth.”

Forward says that anticipatory anxiety can be triggered by different

cognitive distortions or thinking patterns, like:

fortune telling (trying to predict the future)

mindreading (trying to guess what others are thinking or feeling)

what ifs, should haves (ruminating on different outcomes)

catastrophizing (exaggerating situations by assuming the worst will

happen)

magnification (exaggerating situations by making small issues large)

polarized or black and white thinking (assuming something is
extremely good or extremely bad)

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5 Tips to manage your anticipatory anxiety

Whether you live with a mental health condition or not, these tips may be
able to help you cope with anticipatory anxiety.

1. Get plenty of sleep

When you’re feeling tense and worried, it’s usually difficult to sleep. When
you don’t sleep enough, you may experience more anxiety.

Finding ways to sleep through the night is important, especially since

sleep deprivation can make anticipatory anxiety symptoms worse .

Things like managing caffeine intake, starting a meditation practice, or

using bedtime relaxation strategies may help you get on a sleep schedule
that supports your well-being.

2. Get physical
Exercise is a key component of improving anticipatory anxiety. It can help
ease symptoms  of anxiety and stress.

Trillow says even 15 to 30 minutes of physical movement every day can

make a difference. “This can be through anything you enjoy — dancing,

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walking, yoga. Movement supports your body to regulate itself, which is

what is lacking when anxiety is high.”

3. Practice mindfulness
Forward says calming techniques — meditation, drawing or coloring,
diaphragmatic breathing, rhythmic breathing, and anything else you may
find calming — can help a great deal.

“Mindfulness is an excellent tool and aims to help you stay in the moment,
which prevents the future-focus that’s a hallmark of anticipatory anxiety,”
she says.

4. Shift your focus

There are simple things you can do to switch your focus in a less
distressing direction.

Ficken suggests scheduling something to look forward to right after the

anticipated event.

“If you are anxious about an upcoming presentation,” Ficken says, “think
about doing something nice for yourself right after, like seeing a friend for
lunch to debrief or getting a coffee.”

“You can also try running cold water on your wrists or drinking cold
water,” Ficken adds. “When we get anxious, we can feel hot and sweaty,
and many of us hold our breath when we get anxious. Temperature
change can help regulate our body and our breathing when we are
anxious.”

5. Be kind to yourself
When you’re aware that you’re in a cycle of negative, anxious thoughts, it
can help to talk to yourself like you would a close friend or family
member.

Instead of criticizing yourself or losing patience, try practicing compassion

toward yourself and asking some gentle questions.

Questions like, “Will worry actually change the outcome?” may lead you
to remember the last time you were this worried and how things turned
out better than you thought.

Gonzalez-Berrios also suggests using positive affirmations to help refocus

your mind toward a positive perspective.

When to seek professional help

If you notice that your anticipatory anxiety symptoms are becoming more
chronic than situational, and your coping strategies aren’t offering enough
support, finding and talking with a therapist may be a good idea if it’s
possible for you.

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A therapist may use cognitive behavioral therapy (CBT) techniques to

help you manage your symptoms, and they may also suggest medication.

Ficken suggests reaching out to a therapist, if one’s available to you,

before things get really difficult.

“If you feel like you need help managing your anxiety and stress and can’t
find a way out,” she says, “see someone who can help. Learning skills and
strategies to manage anxiety can be transformative, and it doesn’t take
that long to learn!”

Let’s recap
Anticipatory anxiety isn’t a formal diagnosis. Instead, it exists under the
umbrella diagnosis of generalized anxiety disorder.

Feeling anxious and uncertain about the future is natural, and it’s also
common to want to avoid potentially hurtful or frightful situations. But,
since you can’t get in control of events that haven’t happened yet, it may
be a good idea to find ways to cope with uncertainty.

Practicing mindfulness, getting enough sleep, and exercising, along with

redirecting your focus, may help ease anxiety symptoms. If it’s possible
for you, talking things out with a therapist can also help you manage
symptoms.

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Anderson E, et al. (2013). Effects of exercise and physical activity on anxiety.

[Link]

Anticipatory anxiety. (n.d.).

[Link]

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26/8/25, 9:42 Using Tarot Cards for Health Readings
Ficken A. (2021). Personal interview.

Forward H. (2021). Personal interview.

Generalized anxiety disorder. (2017).

[Link]

Goldstein AN, et al. (2013). Tired and apprehensive: Anxiety amplifies the impact of
sleep loss on aversive brain anticipation.
[Link]

Gonzalez-Berrios N. (2021). Personal interview.

Panic disorder: When fear overwhelms. (2016).

[Link]
overwhelms/[Link]

Table 3.10, panic disorder and agoraphobia criteria changes from DSM-IV to DSM-
5. (2016).
[Link]

Table 3.15, DSM-IV to DSM-5 generalized anxiety disorder comparison. (2016).

[Link]

Trillow C. (2021). Personal interview.

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