Thanks to COVID and the election (among other things), we are living in a time of heightened awareness about the uncertainty of our futures. It is this unpredictability that allows for anxiety to develop and spiral. I hear this worry daily and from every direction - from friends, colleagues, patients, even my own brain. So, what are we to do when confronted with the reality that the future is unpredictable and potentially bad?

Unfortunately, there is no magic pill. To some extent, we have to train ourselves to live with all the possible futures. It is easy to get pulled into self-destructive strategies: eating too much, substance use, alcohol use, overspending, or other behaviors. These might help us feel better today, but they fail to acknowledge that we are very likely to have a future in which we might regret those decisions. So be careful. Learn to enjoy today while also being aware of the impact on the future, and in the meantime, try out some of the recommendations in this post.

One of the best strategies is to learn how to effectively pull your thoughts out of the future and back into the present moment. Regular, daily mindfulness is the primary evidence-based strategy for improving your mind’s ability to do this. Some of my favorite activities include: diaphragmatic breathing, progressive muscle relaxation, thought watching, and grounding. Give these a try and work on building at least 5 minutes of mindfulness into your daily routine. It can be done while brushing your teeth or taking a shower - it doesn’t have to be fancy.

Now, I recognize that even with regular practice, this strategy can be incomplete for some. Which brings me to step two: determine and plan for your worst case scenario. First, figure out the worst case scenario that keeps popping up and causing stress. To use a specific and present example, image you get COVID. Where does your brain run to in its anxious state? Let’s just say it’s death. Who will take care of my kids? What happens to my stuff? How will my loved ones cope? (Yes, I know you’re all anxious now reading this.) Slow those thoughts down a little and ask yourself: How might I plan for death such that I feel as prepared as possible for that outcome? This might be updating a will, writing letters, or nothing at all. Maybe you’ve already done those things. Regardless, it might bring you some peace to know you’re as prepared as possible.

Now that you’ve made yourself anxious, come up with a plan that partially calmed you down, and are still breathing a little faster than is healthy, take a moment to come back to the present moment. Look around, what do you see around you? What do you hear? Feel? Smell? Taste? Are you safe now? There - You’ve used a mindfulness skill. If you are still wound up, scroll back up and try out one of the links above.

Good luck everyone - the future is uncertain, as it always is, but now you have some additional skills to tolerate that. Take care, and, as always, if you need extra help, reach out to a trained mental health professional.