Undoubtedly, many people around the world have been affected by the social and economic destruction brought about by the pandemic. We all want to leave the house normally, go to school / work, spend time with our friends, and after doing all this, we want to return to our home normally. Worrying about our future can be considered normal to a certain extent in these days when we long to even go to the grocery store without concern. But if our worries are starting to affect our daily life, it’s time to manage that emotion. The universe is inherently complex and none of us know what will happen in the future. So why do we spend so much time thinking about the future? What can we do to enjoy the moment and put aside concerns about the future? Let’s take a closer look at this issue before starting a new year.
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- 1 Scientists explain worrying about events that have not yet happened with a concept they call “impact bias.”
- 2 Anticipatory anxiety begins with thinking about the worst-case scenario at any future moment or situation. It often occurs in situations that we cannot predict or are beyond our control.
- 3 Trying to predict the consequences of a future event isn’t always a bad thing.
- 4 1. Don’t ignore the thoughts that worry you
- 5 2. Question whether the problem causing the concern is solvable.
- 6 3.It may sound simplified, but breathing exercise is an effective method to help you stay in the moment.
- 7 4. Don’t ignore your physical needs
- 8 5. Leave your environment for a short time.
- 9 6.Set small and achievable goals
- 10 7.Focus on physical activities
Scientists explain worrying about events that have not yet happened with a concept they call “impact bias.”
Impact bias is when thoughts about the future affect our current mood. For example, have you ever been unable to sleep the night before going to the job interview? Or did you feel your hands sweaty with excitement on your first date with someone you like? Does the thought of losing your loved ones in epidemics or other natural disasters bother you? This situation, which scientists call effect bias, is actually nothing more than anxiety anxiety. This should not be considered as an anxiety disorder but as a short-term symptom.
Anticipatory anxiety begins with thinking about the worst-case scenario at any future moment or situation. It often occurs in situations that we cannot predict or are beyond our control.
In such a situation, we always feel at the edge of danger. We stop focusing on the present and begin to see the world with a biased perception of reality. So, what are the physical symptoms of worrying about something that didn’t happen?
- Problems managing emotions
- Loss of interest in hobbies
- Nausea and loss of appetite
Trying to predict the consequences of a future event isn’t always a bad thing.
If you think that you will have an accident while driving, you will put on your seat belt and ensure your safety. Or if you started worrying before a presentation, you can do your best by working harder. All of these show that you are taking action against a danger that has not yet occurred. However, if you lose your sense of reality, your worries start to hurt you. Going with the same example, if the thought of having an accident starts to scare you very much, you may not want to leave the house after a while. Or you may have trouble sleeping and feel nervous for weeks before the presentation. Therefore, it is extremely important to find ways to reduce anxiety levels. There are simple techniques you should apply to make yourself feel better. Here are some of those techniques …
1. Don’t ignore the thoughts that worry you
You don’t always have to be rational and in control. This thinking makes you more worried about the future. Embrace your emotions, consider feeling anxious as part of being human. Trying to suppress emotions can work in the short term. However, our minds are as confused as life itself. By ignoring your concerns, you may be exacerbating the problem.
2. Question whether the problem causing the concern is solvable.
When you start worrying about something, ask yourself the question: Is this a realistic possibility? If your answer is no, try to direct your energies to the present moment. If your answer is yes, you can start writing all the usual solution methods of problems on a piece of paper. Finding a solution for every situation that worries you will reduce your stress levels.
3.It may sound simplified, but breathing exercise is an effective method to help you stay in the moment.
To put aside your worries about the future, you can try breathing exercises. When you regularly do breathing exercises, the oxygen level in your body starts to increase. This reduces your stress level and makes you feel better. When your worries reach a level that can affect your daily life, you can follow these steps:
- Find a quiet place where you can relax comfortably.
- Close your eyes and take a deep breath.
- Don’t judge your thoughts, keep breathing and reduce the physiological effects of stress on your body.
- Exhale through your mouth, imagine all the anxiety and tension coming out of your body with the breath.
- Repeat this process as needed.
Breathing exercise is one of the simplest ways to help you stay in the moment. However, you may need to practice constantly to see the benefits of this simple concept. Do not be disappointed, keep focusing on your breathing and mind.
4. Don’t ignore your physical needs
Mind and body are not two independent systems that act separately. The positive effect of physical health on emotional well-being has been proven by many scientific studies. Pay attention to your sleep times and diet.
5. Leave your environment for a short time.
The temperature and air circulation in a room can increase your anxiety or anger. If you’re feeling tense and the area you’re in is hot and stuffy, this can increase your stress levels. Go out even for just a few minutes. Fresh air interrupts the thinking process and helps you calm down. This way you can put aside your worries about the future.
6.Set small and achievable goals
Anxious people often tend to set unrealistic goals for themselves. Set easier goals in the short term to refresh your confidence and sense of accomplishment. Achieving these goals one by one will help you move forward faster than you think. This brings more happiness and less worry.
7.Focus on physical activities
You may have heard this a million times before. However, physical activity is one of the best things we can do for our mental health. Endorphins, which we know as the happiness hormone, start to increase with physical activity. This keeps you away from anxiety, worry and stress.