Feeling anxiety about the future is something many people experience, especially during times of change or uncertainty. So I hope this article helps you manage the current anxiety you are going through. This article is inspired by the themes I cover with my own clients in my practice. So here are 5 insights that can help you cope:
1. Focus on having a general sense of direction.
It’s okay to not have every single step figured out yet or to lack clarity on that. Often, this comes as you’re moving through whatever process or transition you’re going through. Focus on having a general sense of direction instead, and ground yourself in a simple question:
What do I need to get closer to that?
Ask with curiosity, not judgment, not with the belief that you “should know already.” You’re taking it one baby step at a time.
2. Be aware that the mind has the capacity to focus on the past, present, and future.
Anxiety has the capacity to ruminate on the past or worry excessively about the future, meaning you’re spending too much time in one mode or the other (or shifting from one extreme to the other), and you never truly remain in the present. So, practice one way of staying in the here and now through mindfulness activities or simple hobbies that get your mind to focus on one task only. Build the practice of shifting your awareness so you can contain the amount of worrying that happens.
3. Sense of control.
Anxiety feeds off a lack of control, perceived powerlessness, and uncertainty. Sometimes it’s not just about focusing on things within your control, but also reminding yourself that you have the capacity to cope. Worry often acts as a way of preparing for the worst, just in case. So, practicing self-trust in your ability to cope with whatever may come your way is another way to work through anxiety and decrease it. The more self-trust you build, the lower the anxiety. One way to do this is by listing everything you’ve coped through and reminding yourself of this when you hesitate about your abilities.
Or, shift your attention to this question:
What resources do I have access to that can help me figure things out?
Remind yourself that even if you don’t have the answer right now, you have the capacity to go get it.
4. Use cognitive defusion techniques when you feel overwhelmed.
Recognize anxious thoughts that sound like “What if…” or “I should…” (“Should” is usually tied to shame!)
One way of doing this is by simply taking a step back (literally, if you can) and reframing by saying out loud or in your head:
“I am having thoughts about…”
It’s about putting distance between you and the thought instead of being fused with it.
Practice this as much as you can. You are not your thoughts, and it’s okay to be anxious, but you are not your anxiety. It’s an experience you’re having in your body; it’s not your entire truth.
5. Talk about it with someone, or externalize it somehow.
There is relief in putting it outside of your body. Don’t carry that weight alone. Prioritize soothing yourself, take things slowly, be compassionate with yourself, and connect with safe people. And if you do feel alone, take that as your cue to build community. If you don’t know how and feel isolated, please seek professional support. We need each other, and it could very well be that your isolation or feeling lonely is feeding the anxiety. There’s often a relational dimension to anxiety that needs attention too. Pay attention to it. Get support.
You are worthy of it.
About the Author
Dr. Pauline Chiarizia is a Counselling Psychologist specialising in trauma and eating disorders. She offers online therapy and EMDR for individuals who are ready to explore themselves more deeply, break free from unhelpful patterns, and address challenges like anxiety, depression, trauma, low self-esteem, and burnout.
Dr. Chiarizia helps you develop resilience, strengthen self-trust, and build the confidence to navigate life’s challenges: personally and professionally. Her approach empowers clients to cope with adversity while also being fully present for moments of joy, love, and connection.