How To Stop Worrying About The Future - PureWow

Why do we worry about the future?

According to Samantha Gambino, PsyD, a licensed clinical psychologist with a private practice in New York City, people worry about the future because it’s an unknown they can’t control. Dr. Gambino specializes in anxiety, stress management and wellness, so she’s seen her fair share of clients grappling with these fears. “Humans like to be in control,” she tells us. “Your brain does not like unknowns and tries to predict what will happen in the future. Your brain wants to plan so you can feel safe and be prepared.”

The problem is, human brains tend to give in to catastrophic thinking, also known as imagining the worst-case scenario. We don’t go easy on ourselves. Suddenly, in addition to normal stress over the unknown, we’re picturing terrifying outcomes. The result not only makes us feel powerless, it hinders positive decision-making. Not fun!

Sometimes, it feels helpful to worry. “Worry often tricks us into thinking we have control when we are feeling uncertain or unsafe,” says Melissa Milbert, a licensed professional counselor. “For some people, worry becomes part of daily life and normal thought patterns out of self-protection.” It’s worth noting many things we can’t control contribute to this cycle, like genetics and upbringing.

Some worrying is a good thing

Dr. Gambino reminds her clients that worrying about the future can be a good thing—in moderation. “A little bit of worry is good and can mobilize you to take action,” she says. “It allows us to be aware of what is happening and brainstorm how to be prepared or possible courses of action.” This is known as productive worrying.

But if worrying about the future becomes overwhelmingly intense or leaves you in what Dr. Gambino calls “a chronic state of stress and fear,” you’re probably experiencing unproductive worrying.

How to stop worrying about the future

Completely eliminating anxiety about the future isn’t always possible. Building coping skills to deal with it in a healthy way, is. Coping skills should reduce how often and how intensely worry affects you. If nothing else, your goal could simply be to develop more productive worrying habits.

“Broadly speaking, there are two types of coping strategies: solution-focused coping and emotion-focused coping,” says Dr. Nicole Amoyal Pensak, a clinical psychologist and the owner of Atlantic Coast Mind & Body in New Jersey. “Plan what’s in your control and get your mind off of what you can’t control.” Dr. Pensak says this approach applies to both short term and long-term stressors.

When browsing our list of ways to stop worrying about the future, we encourage you to combine solution-focused and emotion-focused coping methods. Some might not work for you, which is totally okay.