Living too far in the future: Why anxiety thrives there
photo credit: Andrej Lišakov
Anxiety is a universal human experience, but for many, it becomes a persistent companion always whispering warnings about what might go wrong. If you’ve ever found yourself caught in a loop of ‘what ifs,’ unable to sleep or focus because of imagined catastrophes, you’re not alone. The root of much anxiety is our mind’s tendency to live too far in the future, constantly anticipating threats that may never materialize.
Trap of anticipatory anxiety
This future focused worry has a name: anticipatory anxiety. It’s the fear or dread that arises when we imagine negative outcomes whether it’s a big presentation, a difficult conversation, or even just the unknown. Our brains are wired to anticipate danger as a survival mechanism, but in the modern world, this often backfires. Instead of keeping us safe, it keeps us on high alert, unable to enjoy the present.
Why the present Is powerful
While anxiety pulls us into imagined futures, our real power - our ability to act, to choose, to find calm - exists only in the present moment. Mindfulness experts and mental health professionals agree: the antidote to future-focused anxiety is to come back to now, to where your feet are, where your breath is, and where your life is actually happening.
Being present means fully engaging with your senses, your breath, and your surroundings. It’s not about denying the future or pretending worries don’t exist; it’s about anchoring yourself in reality, where you can respond rather than react.
Practical ways to return to the present
Connect with Your Breath
Your breath is always with you, and focusing on it is a powerful way to return to the present. Try this: pause and notice the sensation of air entering and leaving your body. Feel your belly rise and fall. Each breath is a reminder that you are alive, here, and safe in this moment.
Ground yourself physically
Pay attention to the sensation of your feet on the floor, the weight of your body in your chair, or the feeling of your hands touching one another. These grounding techniques draw your awareness out of your mind and into your body, breaking the cycle of anxious thoughts.
Practice mindfulness
Mindfulness is simply paying attention, on purpose, to the present moment without judgment. This can be through meditation, mindful walking, or even just noticing the sights and sounds around you. Regular mindfulness practice has been shown to reduce anxiety and increase emotional resilience.
Notice and name your worries
Instead of fighting anxious thoughts, observe them. Label them as ‘worrying’ or ‘planning’ and gently bring your focus back to the present. This act of noticing creates distance between you and your thoughts, reducing their power over you.
Why this works
When you bring your attention back to the present, you interrupt the brain’s habit of catastrophizing about the future. This doesn’t mean you ignore responsibilities or avoid planning. It means you stop rehearsing disaster and start responding to life as it unfolds.
Research shows that even short periods of mindfulness or grounding can help shift attention from anxious rumination to what’s actually happening, improving focus and reducing stress. Over time, this practice rewires your brain, making it easier to stay anchored in the now.
Present is where your power lives
The future is always uncertain, and anxiety will try to convince you that worrying is the same as preparing. But the truth is, your power to influence your life exists only in the present. Here, with your feet on the ground and your breath in your body, you can make choices, take action, and find peace - even in the midst of uncertainty.
So the next time anxiety pulls you into the future, remember: come back to now. This moment is where you live, where you breathe, and where your power truly resides.
Sources
Digital Shareables on Anxiety Disorders – National Institute of Mental Health
Mindfulness and Symptoms of Depression and Anxiety – Frontiers in Psychology
Present-Moment Awareness Buffers the Effects of Daily Stress – Mindful.org
Helpful Links – Anxiety Resource Center
Anxiety Information and Resource Links – Chris Lindsay Counselling
The Impact of Anxiety Upon Cognition – Perspectives from Human Neuroscience (PMC)
Understanding the Role and Impact of Anxiety in Our Lives – Mental Health Foundation (PDF)
