Often, our minds paint terrible images of the future. As a therapist (心理治疗师), I see this every day. The everlasting “what ifs.” “What if I lose my job?” “What if my wife leaves?” “What if I get cancer?” These “what ifs” can keep us trapped in a future that does not now and may never, exist. This robs us of the joy and connection we could be experiencing in the present. Still, trying not to worry is rarely effective. We don’t get to choose what thoughts come into our minds. These are some alternatives for dealing with fear of the future.
1. ▲
An intention for today can help keep your eyes on today. Your intention might be as simple as “I intend to be kind” or “I intend to enjoy my walk.” Focusing just on this intention narrows you into the present.
2. Practice a Mantra to Remind You of the Now
A mantra is a word or phrase that can be repeated to keep you steady (镇定的). This can be as simple as “love” or as complex as a full sentence. My mantra of this kind is “All I have to deal with is right now.” This helps me when I am overwhelmed by things outside my current concerns.
3. Set Aside a Time for Planning and Seek to Keep Your Worry There
Of course, worrying plays a purpose. It helps us plan for the future. There can be a time and place for that. Setting aside time for planning can help you set boundaries with your worry so it can fulfill its duties and so you can take part in yours.
It is difficult to remain in the moment. All of us worry at times. Still, building strategies for what is called Acceptance Commitment Therapy as “contact with the present moment” can help. If worry has captured you in a way that you are unable to overcome on your own, psychotherapy (心理治疗) can help.
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