Is Fear of Future Normal?
Do you often find yourself worrying about how things will turn out? Concerns like whether your mortgage will become unmanageable as interest rates rise or whether your youngest child will be okay on their first day of kindergarten? Or maybe you’re anxious about what might happen if your parent on blood-thinning medication falls? It’s natural to feel worried sometimes—life is unpredictable. But constant worry can make it hard to feel at ease. Learning how to stop worrying about the future can help you break free from these constant anxieties and focus on what you can control in the present moment.
Why Am I Always Afraid of the Future?
Fear of the future is something many of us experience. It often comes from uncertainty and our natural tendency to focus on challenges instead of opportunities. If you’ve ever felt overwhelmed by what lies ahead, you’re not alone.
- Fear of the Unknown: Not knowing what’s coming can make anyone uneasy. Questions like “What if I fail?” or “What if things go wrong?” can create a sense of dread.
- Past Experiences: Our past can shape how we see the future. Negative experiences might make you worry that similar things will happen again.
- High Expectations: When we set high standards for ourselves, we often fear falling short. This makes the future feel more like a test than an exciting opportunity.
- High Achiever Mindset: As high achievers, we spend valuable time analyzing different scenarios. We plan meticulously, trying to prepare for every possibility. Unfortunately, this often traps us in a cycle of future thinking.
- Societal Pressures: We live in a world that pushes us to succeed at everything—careers, relationships, and personal goals. This can make the future feel like a race you’re always behind in.
- Overthinking: When you spend too much time worrying about “what if” scenarios, it’s easy to lose sight of the present. The future becomes intimidating instead of inspiring.
The Impact of Constant Worry
Fixating on negative outcomes doesn’t do our mental or physical health any favors. Living in the future is common because uncertainty feels unsettling. Our brains are hardwired to seek control and predictability. Thinking about the future allows us to imagine potential outcomes, giving us a sense of control.
However, constantly dwelling on the future can become our default mode of thinking. This habit leads to overwhelm, added pressure, and stress. We end up suffering the pain of our catastrophizing, even though the story we create in our minds hasn’t happened—and might never happen.
How to Stop Worrying About the Future
That’s why managing our thoughts, emotions, and focus is crucial for high performance. If you find you’re spending too much time worrying, here are three present-moment awareness techniques:
- Use the power of clarity: notice how your future thinking leads to unproductive results. When you see how unrewarding and unhealthy that type of habitual thinking is, it creates momentum to change it.
- Noting or labeling: as you notice yourself get caught up in worrying and thoughts about the future, mentally note or label it without judgment. For example, if you notice you’ve been caught up in anxious thoughts, simply say “thinking” or “thought” in your mind and return your focus to the present moment.
- Mindful observation: choose an object and observe it attentively, noticing its details, colors, textures, and shapes as if seeing it for the first time. That will help you re-engage your focus in the present moment.
- Master Relaxation Techniques to Ease Worry: Practicing relaxation techniques can help calm your mind and reduce intrusive thoughts. Some effective methods to try include deep breathing, journaling, meditation, etc.
If you’re tired of getting stuck in future worries and want to learn how to manage your thoughts and emotions effectively, book a free consultation today!
Book a Free ConsultationLiane Wansbrough | High-Performance Coach