Future Forecast: Cloudy with a Chance of Panic Attacks
The future. That vast, swirling vortex of possibilities that can feel both exhilarating and terrifying in equal measure. For me, it often leans more towards the terrifying. My mind, a master of catastrophic thinking, paints vivid pictures of everything that could go wrong, from blanking out or stumbling through that upcoming presentation at work or being that socially awkward parent at the school gates who can’t blend in with the school mum brigade. Whatever horror movie I am playing out in my head, it’s enough to make me feel paralysed with stress and worry.
I'm not alone in this, right? This anxious dance with the unknown is a common human experience. It's a primal urge to prepare for potential threats, but sometimes, this survival mechanism goes into overdrive, leaving us paralyzed by fear. Suddenly, what used to be helpful- running when catching sight of a lion in the jungle- is now completely self sabotaging when you feel compelled to run away from the dreaded school run or avoid the profuse sweating that comes with delivering work presentations!
The tipping point for me was a job interview for a promotion I knew I was well qualified for. My stomach churned like a washing machine on high spin, and my palms were slicker than an oiled eel. My mind, instead of focusing on my qualifications, was busy constructing a worst-case scenario montage: me tripping over my words, the interviewers staring at me blankly and rolling their eyes at my responses, and the building’s weekly fire alarm going off (okay, maybe that last one was a bit much).
Needless to say, the interview wasn't exactly a walk in the park. But it was a wake-up call. I couldn't let the future, a place I hadn't even arrived at yet, dictate my present moment. The mental torture of building it up to be a scene out of a horror movie juxtaposed with the reality of it being a bit awkward, but not all that bad (and I got the job), made me realise what I was doing to myself. I’m not psychic, yet I convinced myself that I was by imagining how horribly the interview would go. And naturally, my emotions fell into line with the nightmare situation I had concocted, resulting in weeks of needless stress and anxiety (because it didn’t play out at all the way I was imagining it would).
If you are on a journey to tame the future-phobia. Here are some psychologist approved tips to help you shift the fear:
1. Acknowledge the anxiety, but don't become its best friend. Ignoring anxiety only fuels its fire. Instead, see if you can notice and acknowledge its presence, like an annoying guest at a party. It may stick around for awhile, but eventually, party guests have to go home. Perhaps try to tell yourself “I’m noticing the anxiety is creeping in, and that’s OK. I can notice this feeling is here, and go on with my day as planned”. Don’t let the anxiety hijack your day by over focusing (or over thinking!) about it. Simply acknowledge its presence, and move on, knowing it will leave on its own.
2. Embrace the present moment. Instead of dwelling on "what ifs," start focusing on "what is." Mindfulness practices, like meditation and deep breathing, can help anchor you in the present. Appreciate the little things, like the warmth of the sun on your face or the taste of your morning coffee. Use your 5 senses to ground you in the present moment, as that is where life is happening.
3. Gratitude is a superpower. Taking time each day to appreciate the good things in your life, big or small, can shift your mindset. Let gratitude practices remind you that even amidst the chaos, there's always something to be thankful for.
4. Challenge the inner critic. Negative thoughts often masquerade as truths, so learn to question them. Are these worries realistic? Are you blowing things out of proportion? By challenging these unhelpful narratives and standing back from them, you can start to regain control of your thoughts.
5. Don't be afraid to ask for help. Therapy isn’t just for people with diagnosable mental health conditions. Talking to a clinical psychologist can equip you with insight, tools and strategies to manage your anxiety and build resilience.
It's a continuous journey, and there may still be days when the future looks like a storm cloud. But you can build an umbrella (and a healthy dose of perspective) to weather the storm. The future may still be uncertain, but learning to embrace the unknown, one mindful step at a time, helps to reduce the fear.
If you think you could benefit from professional help to get your anxiety about the future under control, please use the contact form on the website to get in touch today!
