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Too Worried About Your Future? Here’s How to Stay Present

Worried about the future? Whether it’s money, health, or relationships, countless things may trigger anxiety. Add the post-COVID pandemic stress and an economic crisis, and you have the perfect recipe for failure.

As someone who has suffered from anxiety and concern about the future, I know how hard it is to be present and appreciate the now. I’ve also learned that remaining present helps us to completely experience and enjoy our life right now, which is vital for our well-being.

In this piece, I’ll provide several ways to be present when you’re concerned or unclear about the future. These recommendations will help you stay calm and present through mindfulness and practical activities.

Read on if you’re ready to forget about the future and concentrate on the now. Nevertheless, with work and patience, you can be present and appreciate the richness of your life one moment at a time.

Here's How to Stay Present
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Staying present means being aware of your thoughts, feelings, and surroundings in the present rather than worrying about the past or future. Staying present can reduce stress and anxiety and make you more mindful and engaged.

Many simple methods can increase your present-moment awareness of your thoughts, feelings, and surroundings. For example, mindfulness meditation involves being present and observing your thoughts and feelings with curiosity and acceptance. It can aid in mindfulness and presence.

Likewise, physical exercise helps you stay present and focused. Physical activity improves cognition and reduces stress and anxiety. It can also help you decompress. Exercise helps you focus and be more mindful because you’re too busy to think about other things. Exercise releases endorphins that boost mood and well-being, making you more present. Exercise regularly to stay present and focused.


Just Breathe

Deep breathing reduces anxiety and future overthinking. Anxiety causes shallow, fast breathing, which increases stress and terror. We may calm our nervous system by slowing down and deepening our breath.

Deep breathing activates the parasympathetic nervous system, which calms and reduces tension. Slow, deep breaths activate the vagus nerve, which tells the brain to lower our heart rate and lessen stress.

Deep breathing helps us stay in the now, which reduces stress and overthinking. When we’re apprehensive about the future, we typically think about what may happen or how to prepare. By focusing on our breath, we may relax and forget our troubles.

Deep breathing requires a calm, comfortable area to sit or lay down. Shut your eyes and take several calm, deep breaths through your nose and mouth. Focus on your breathing and expel any tension or stress.

Try counting your breaths, inhaling for four, and expelling for six or eight seconds. This slows breathing and deepens relaxation.

Deep breathing may help you relax, let go of future problems, and remain now. So breathe deeply and let go of your problems next time you’re concerned or agitated.


Focus on Your Senses

It’s easy to become buried in our thoughts and emotions when we’re anxious about the future or overthinking. Yet, noticing our environment might help us forget our troubles. Mindfulness helps us stay in the now and let go of future worries.

Use your senses to cultivate mindfulness. Look around at the colors, textures, and forms. Listen and smell. Feel the earth or air against your skin.

Focusing on your senses might help you relax and stop thinking about the future. This might assist if you worry or overthink. Instead of worrying, focus on the now and enjoy it.

Mindfulness may also be practiced by focusing on a simple task. Washing dishes, gardening, or hiking are examples. Immersing yourself in the activity and concentrating on the feelings and nuances might help you relax and let go of future anxieties.

Focusing on your environment reduces concern and potential overthinking. Paying attention to your senses and doing mindful activities may help you stay present and peaceful. Next time you’re worried or overthinking, try focusing on the environment around you to help you relax and be present.


Try New Activities

This could be a hobby, sport, or other activity you enjoy that requires full attention – it doesn’t matter. The main point is that you will anchor yourself in the present moment more than ever, instead of daydreaming about the future.

Don’t know where to start? Here are my top recommendations:

  • Meditation: Focusing on your breath or a mantra is meditation. It helps you focus and relax.
  • Yoga: Physical postures, breathing exercises, and meditation can help you focus.
  • Practicing Art: Drawing, painting, and sculpting can help you concentrate.
  • Exercising: Physical activity improves cognition and reduces stress, making it easier to focus.
  • Listening to / Singing Music: Music can help you focus and be present.
  • Spending Time in Nature: Nature can help you focus. Nature’s sights, sounds, and smells can help you focus.
  • Cooking: Cooking requires full attention and helps you be present.

There are many more activities that can fully engage your attention and help you stay present.

Take breaks from technology
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Avoid Distractions

Avoiding distractions helps reduce concern and potential overthinking. Distractions might lead to future worry. Yet, concentrating on one job at a time might help us relax and let go of our problems.

Prioritize your work to prevent distractions. When we’re overwhelmed, we worry about the future. But, by breaking down our to-do list into manageable chores and prioritizing the most critical ones, we may generate discipline and concentration to lessen anxiety and stress.

Limiting electronics and social media might help you focus. Devices and social media may distract us and keep us linked to news and information that may cause anxiety. By restricting your gadget usage, news, and social media consumption, you may concentrate on the now and let go of future fears.

Lastly, mindfulness and meditation may help you stay present and decrease distractions. Sitting quietly and focusing on your breath might help you stay calm throughout the day. This might help you concentrate and let go of future problems.

Treat Yourself

Self-care may minimize future anxiety. Prioritizing our physical, emotional, and mental health creates balance and inner serenity, helping us let go of anxieties and be in the now.

Exercise is self-care. Frequent exercise lowers stress, improves mood, and boosts well-being. Walking, yoga, or playing a sport might help you relax and remain present.

Relaxation is another self-care strategy. Overthinking may keep us up at night and leave us fatigued and stressed when we’re anxious about the future. Rest and relaxation allow our bodies and brains to replenish. Finding time to relax, whether it’s taking a warm bath, reading a nice book, or just sitting quietly and breathing, might help lessen anxiety and future problems.

Lastly, taking care of your mental and emotional health might help reduce concern and potential overthinking. Meditation, mindfulness, or creative pursuits may help. Prioritizing your emotional and mental health may provide you with inner serenity and strength to remain now and let go of future anxieties.

Read also: 5 Worrying Signs You’re Still Stuck in The Past

Passionate about cognitive psychology and data research, Tudor aims to highlight the importance of prioritizing self-care regardless of age, gender, or nationality. For over two years, he has been prioritizing extensive research in mindfulness and meditation techniques delivered to everyday people in a simple, meaningful manner.

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