The Future Worries Me – As It Should: how to be happy

worried about future

We fixate our thoughts on the future and so complain that the future worries me. If we stay focused on the future than yes, I’d be worried about my future, too. But there is a solution which I offer in my four tips for coping with the future.

If I were to ask for a show of hands, how many of you would raise your hand in agreement that generally speaking, I’m worried about my future? I’m assuming most of your hands are raised in agreement. Why is this so? Why does the prospect of “the future worries me” resonate? The answer is fairly simple and consists of one word: unknown.

None of us knows the future. Therefore, by its nature, the future is an unknown. Since it’s an unknown it tends to be scary, because I can’t prepare myself for it. Therefore, the future worries me. As humans, most of us desire to be in control of our daily lives, although, no matter how much we strive for control, much of life is beyond our control. The future is one of those areas outside of our control.

When we feel that we can’t control an aspect of our lives, then we feel “out of control”. Feeling out of control is scary itself as we worry about where we will end up if we aren’t in control. So, the future is not only an unknown, but it’s also out of our control. Actually, the future isn’t in anybody’s control!

So yes, when the future worries me, it should! THAT’S NORMAL.

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When I work with clients who state that I’m worried about my future, obsessing over it, stressing over it, I help them to understand that their feelings about their future are to be expected. If we are to dwell in the future, meaning, keeping our thoughts focused on the future, then we will be worried and anxious. The statement that the future worries me is deeply felt. I let my clients know that although what they’re feeling is a normal response to their action if they would rather not feel worried and anxious then they need to do only one thing – change their action!

If my action; keeping my thoughts in the future causes me to worry and have anxiety, does it not make sense that changing my action; removing my thoughts from the future would cause me less worry and stress? The common definition of insanity is doing the same action over and over yet expecting a different result. Therefore, the definition of sanity is doing a different action and getting a different result.

Here are my four tips for coping when the future worries me:

  1. Refocus your thoughts: Throughout the day, whenever you feel worried or anxious, pause a moment to notice where your thoughts are focused. Are your thoughts focused on the past or the future? If so, this is the source of your worry. The future worries me when I dwell in the future. Consciously move your thoughts back to the present moment by consciously focusing on what you are now seeing, feeling, experiencing, etc. We have control over the present moment, so keeping our thoughts focused on the present automatically reduces our worry and anxiety.
  2. Change your perspective: Perspective is how you see and interpret the world around you. Our interpretation is derived after being “filtered” through how you feel about yourself. If you’re negative about yourself, you’re most likely negatively focused on the world around you, and vice versa. Changing our perspective on an issue allows us to view a different way of thinking, which may help us find a solution different than those we’ve tried before. A different solution leads to a different outcome, and therefore sanity.
  3. Worst case scenario: When we dwell in the future we tend to focus on what can go wrong (TIP: referencing number 2 above, a change in perspective would be changing your focus from what can go wrong to what can go right. Why must it be negative? Since I don’t know my future why focus my thoughts in only one option, the negative option? Since I don’t know the future isn’t it possible that it could be positive?). Since you’re already focused on what can go wrong, consciously ask yourself “What’s the worst case scenario?”. When you objectively and logically review what you fear as the worst case may in fact not even be that bad! A few months ago I was working with a client on this very topic. I used the example that what if a sinkhole developed right now and this whole building went down. What’s the worst case? The client stated that the worst thing that could happen is that he dies. I asked why that’s the worst that could happen to him? Of course, he mentioned family, kids, friends, etc, but that’s not the worst case for him, it’s the worst case for them! If he dies he’s dead, there are no more worries or concerns for him. So the worst case might be that he survives and is scared. Yes, being scared is normal. What do you do next? You try to climb out; you either succeed at it or rescuers finally get you out, but regardless, the odds of being trapped in the hole, alive, with no one coming to save us, would be rare. And if you say “but what about the zombie apocalypse”? Well, in that scenario I would rather be hidden in the hole. My point being, worrying about a future sinkhole will cause anxiety; but understanding that even the worst case scenario isn’t that bad, allows us to reduce our worry about an impending sinkhole.
  4. Plan for the future with a reasonable expectation: Please don’t misinterpret what I’m saying. I’m not saying that to live in the present means we forego any future planning. Not at all! First, concerning the scenario for which you are planning, determine those areas of the scenario for which you do and don’t have control over. Those areas you have no control over you need to ignore. But, those areas you do have control over you need to make plans. Understand that the decisions you make today will impact your future plans. And, situations and events out of your control will impact your future plans. This is why I say that we need to have a reasonable expectation. We can make the best plans in the world but keep in the back of your mind that they may not come true. And that’s alright. Why? The opportunities which may open up for you instead may be better than what you wanted. In the future, other opportunities may exist which don’t exist today, and there’s no way of knowing that until we live in the future’s present moment. So, make your goals, plan for your future, but keep an open mind to what that future may actually reveal.

Let this thought comfort you: today was yesterday’s future for which you worried. Was it as bad as you thought? Tomorrow is today’s future. What decisions and plans can you make today to help you in the future of tomorrow?

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Can I Control My Future Plans? Yes You Can

future plans

Can I control my future plans? Yes you can when you change perspective.

Have you ever felt anxious about future plans or situations? I have, and I’m fairly sure most of you have, too. The anxiety we feel is caused because of the unknown. Future plans are full of unknown variables, and each of those variables will increase my anxiety if I focus on them. Focusing my energy on something I don’t know or can’t control is anxiety producing.

The solution seems obvious; either try to control what is out of your control, or stop focusing on what you can’t control. As easy as the solution seems, the practice of the solution is not so easy. It’s possible to reduce our anxiety about future plans to lead a fulfilling life, but it takes persistence and a willingness to make some changes in your thoughts.

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The first change we need to make to have a better future is our perception. Why perception? Because our perception is our reality. For example, if I perceive my relationship as broken, regardless of the feelings of my partner, in my reality it’s broken. My thoughts and feelings will lead me to act as if the relationship is broken. Assuming the relationship is not broken, I need to change my perception of the relationship so as to change my thoughts and actions about the relationship. When I change my perception I change how I think and feel. My emotions and my actions are in my control. When I believe that I have control over myself, and I make changes which are healthy, then my anxiety drops as I am now in control of my life, not out of control.

In this new perspective on life I start to see the world with some of that original wonder in which I used to see the world. I see a world with beauty. The biggest change is that now I’m looking more at the positive aspects of the world rather than from a jaded perspective. Yes, it is as easy as flipping from looking at the negatives to looking at the positives. I will now live a more fulfilling life in a better future.

Recently I had a client who was feeling a bit down and depressed because he was focusing on all that he had given up when he chose to stop drinking alcohol. The persistent thoughts of what was now gone placed him in this slump. If he flips his perspective he will realize all that he has gained as a result of no longer drinking to the point of getting drunk, missing work, all of which caused tension in the family. What he has gained is a renewed sense of self, an empowerment, a better family life, and a greater feeling of peace. Yes, he gave up something (alcohol), but he has gained much more than he has lost. The perspective shift is in his “choosing not to do” something versus his “giving up” something. Some will argue that this is merely a play on word usage. Maybe, but words are powerful and meaningful. Changing the words we use when we talk about ourself makes a world of difference on our outlook and perception.  

Some of us choose not to change our perspective as we feel the issue is not mine but someone else’s. Blaming others or outside forces for how I feel takes away my control, giving that control to the other person or outside force. It’s all about empowerment. If I’m going to sit back and complain that nothing in life changes, or “I never catch a break”, my response is “what are you doing about it?” That’s the empowerment. Today, many groups and individuals are seeking and advocating for empowerment and choice. That’s exactly what I’m talking about! If you sit back and wait for something to happen you’re not empowered or in control of your life. Wake up one morning and empower yourself by saying “I’m going to think different; I’m going to look at life different.” This is the beginning of action and action is our power. Take action by controlling your thoughts, emotions, and behaviors. Now you are empowered and in control of yourself and your future plans.

Once you choose to take control of your life and change your perspective, you’re set to take the next step in dealing with the anxiety of that future plan or situation. One method that I teach my clients is making a two column list. Label the left column “what I can’t control” and label the right column “what I can control”. Now, examine the situation.

On the left column list all of the components of the future plans that you have completely no control over. On the right column list those components that you do have control over. When you’re done with your lists, examine the list of the things that I can’t control and consciously forget about them. Since we can’t control them or their outcome, there is no reason or need to focus on them. Our continued focus on these components will only increase your anxiety as there is nothing you can do about them. So stop focusing on that list. Rather, let’s talk about our focus on the other list, the list of things we can control. This list will enable us to live the fulfilling life of peace we desire.

We can’t simply forget about the first list as that leaves a void, and a void needs to be filled. What we fill that void with is the control we have over the right side column list. Filling the void by taking action on what I have control over will decrease anxiety since we are doing something about the future plans. Taking positive action to make a difference in our future provides us the comfort and security of a sense of control.

So now we start planning out what I will do to make a difference in those areas in which I have control. By taking action I’m affecting the outcome of a situation that I first thought was out of my control. I need to actively take control over what I have the ability to control. As a result I am now feeling empowered when I see the changes that I’m making. When I see change it encourages me to make more change which reinforces that I have the ability to make changes in future plans and situations.

When I talk about finding inner peace I’m talking about being in sync with my thoughts and feelings based on my values and morals. When my mind and heart are in sync, then I’m at peace regardless of what happens around or to me. I could feel a gamut of emotions, but while I feel those emotions, as long as I’m in sync with myself, I’ll still feel at peace with a perspective of a better future.

When negative situations happen in life, determining what I can and can’t control empowers me to take action on those things under my control. As long as those actions are in sync with my thoughts, feelings, values, and morals, then I remain in peace regardless of life’s situations or future plans.

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