How Do I Stop Worrying About My Future?

It can be overwhelming to stress over your future as if you have a backpack filled with heavy stones on your back. In one instant, everything is fine in your world; in the next instance, you have jumped into your imagination by five years into the future and are assuming the worst-case of everything. Does this sound familiar? You aren’t crazy; you are just like everyone else. The fact that you can learn how to not worry about your future does not mean you have to pretend that everything is okay.

Let’s talk about how to learn to stop worrying about your future without having to put on a mask that everything will be okay.

Understanding Why We Worry About Our Future

The Human Brain and Its Biological “Fight-or-Flight” Response

The brain is designed for protection. Thousands of years ago, if someone were worrying about their future they were usually trying to keep themselves alive. The brain has not changed and is still protecting you by using the same mechanisms of “fight-or-flight.” Unfortunately, nowadays, there are lesser threats that create that same instinct as when humans were running from lions; for example, student loan debt, job choice anxiety, romantic relationship issues, or aging. Your brain will respond to these threats the same as if they were an immediate threat such as running from a lion.

Understanding how to Cope with the Unknown

When looking into the future, one must realize it is unpredictable. This creates an uncomfortable feeling inside your brain since there are no definitive answers. Your mind tends to imagine the worst possible outcome when faced with a lack of clarity. This process can feel similar to watching a scary movie trailer that only depicts terror.

The Illusion of Productivity

When someone overthinks something, they are trying to gain control over the situation by exercising their cerebral functions. The belief is that if they think long and hard enough, they will eventually discover a solution that will fix everything for them. However, while overthinking may seem productive on some level, it actually causes one to become overwhelmed with worry, exhausted and anxious.

How Worry Affects Mental Health

Chronic anxiety drains all of your mental energy, which can result in feeling anxious, depressed, irritable and burnt-out. Furthermore, when one’s thoughts are consistently racing into the future, there is never an opportunity to recharge your tired, overwhelmed brain.

How Chronic Anxiety Affects Your Physical Body

Worry impacts every aspect of your physical body. Chronic worry leads to physical ailments such as headaches, tight muscles, stomach illness (i.e., acid reflux), fatigue, and difficulty sleeping. What you think about continually will impact your mental and physical well-being.

How Worry Takes Away Your Ability To Enjoy Life Now

Constantly worrying about “what’s next” prevents you from “living in the moment.” Life continues to go on without waiting for you to feel prepared to embrace it.

Recognizing Your Personal What Worries You?

Job, finances, and the stress of everyday life…

Most future concerns are based on either instability: “Will I be successful?” or “Will I have enough?” Typically these questions arise due to our culture, which is very focused on producing results and achieving milestones.

Worry about Yourself Relative to Others Can Create Anxiety Through Social Media

Looking at someone else’s “highlight reel” on social networks will often led to feelings of inadequacy, even when you are doing perfectly fine. The comparison of yourself to another person feeds into future worries in much the same way that gasoline feeds into fire.

Family and Relationships Place Pressure on Us to Live in a Certain Way

When your family (often parents), romantic partner, or community expects you to live life in a certain manner, this can create additional stress if that expectation is not the path you want to take.

Learning the Difference Between what you Can Control vs. Worry About

The only thing you can control today is the amount of time/effort you put into what you are doing; on the other hand, you cannot predict what the outcome will be as a result of your efforts. By recognising this fact, you become liberated.

Letting Go Without Giving Up

Letting go does not equate to you no longer being concerned. It simply indicates that you are no longer placing blame on yourself for not being able to foresee what is coming next and will be able to enjoy your life and what you do now, as opposed to holding yourself to a negative standard.

Methods of Overcoming Anxiety Regarding the Future
Be Present

Take inventory: Look at your current situation. Are you safe? If so, then take a deep breath; you are present in the moment, and that is what anchors you to reality.

Journal Your Fears

Document your worries by writing them down. After you have documented your worries, ask yourself: Are these worries rooted in reality or are they just fears? Documenting your worries allows you to have an objective perspective of them, making it easier to understand how much power they actually have over you.

Set Aside A Scheduled Time to Worry

Let yourself worry only for 15 minutes. After 15 minutes have passed, put your worries to rest. This method helps break the cycle of worrying and creates a habit of not allowing your mind to spiral into continuous worrying.

Reframing Your Negative Thoughts
Combatting Catastrophizing

Your mind tends to jump to worst-case scenarios. Just because something could go wrong does not mean it will. Your mind draws conclusions based upon the worst is going to happen, challenge that pattern of thinking.

Changing “What If” To “What Now”

Instead of asking yourself “What if I fail?” Try asking yourself, “What can I do today to better prepare myself for success?” We find through the actions we take that we reduce our anxiety about something, and the action taken will always trump anxiety!

Self-Trust

To build trust in self, look at what you have accomplished.

You have survived tough times before. Use that as an example (experience trumps fear).

Each day you grow in confidence by making small promises to yourself and keeping them (Confidence is quiet, built over time).

You need to create a flexible life plan.

Because it is easy to break rigid expectations (Life is not a straight line).

You should create a plan with room for flexibility (Setting direction rather than destination creates less fear).

Calming Yourself to Reduce Future Anxiety

Mindfulness = training your mind to pay attention to exactly where you are right this second.

Physical Activity = helps relieve tension built up in muscles; even a brief walk can help.

Sleep/Nutrition (when you are exhausted you will not be able to concentrate and focus; if you take care of one, you can manage the other).

What does worry turn into when it becomes anxiety and when do You know it’s time to reach out?

Any interference from anxiety(Worry) with your day-to-day activities, your ability to have relationships, or to get restful sleep, it’s time to seek help.

Seeking help by talking with a trained professional is a strength, not a weakness. It is self-respect.

Using the Unknown as Your Tool for Growth.
Why the Unknown isn’t the Enemy: uncertainty represents the opportunity for possibilities–nothing has been decided yet, and that makes uncertainty a powerful tool.

Changing Your Fear to Curiosity.
Instead of focusing on “what if it doesn’t work out”, start thinking “what if it does!”

Learning to Live in the Now, One Day at a Time.
Using Small Daily Wins to motivate yourself.
You do not need to fix your entire life in one day—just take it one step at a time.

Choosing Progress, not Perfection!
The best time to get things done is now, don’t worry about being perfect.

Letting Go of Society’s Expectations.
Setting the standard for your own success in your life on your own terms.

Saying “No” without any feelings of guilt.
Having boundaries helps you maintain your peace.

Faith Purpose Meaning
Finding comfort where you have no control

Sometimes, peace comes from letting go rather than trying to control.

Purpose Being Your Anchor

When you know what your life’s purpose is, it takes a lot of the fear out of the unknown.

Concluding Thoughts

Re: Future Worry
You can do more than you think!

You don’t have to have it all figured out about the future. You just need to be present in the here and now. You trust in yourself; you can do it!