Sometimes anxiety does not stay in the present.
It jumps ahead.
What if this goes wrong? What if they are upset with me? What if I make the wrong decision? What if something happens and I cannot handle it?
One thought becomes five. Five becomes fifteen. Before long, your body may be sitting in one place while your mind has already travelled through six imaginary emergencies.
What this can feel like
You may find yourself replaying conversations, rehearsing future ones, checking your phone repeatedly, struggling to make simple decisions or trying to prepare for every possible outcome.
You may know that some of the things you are imagining have not happened.
That does not always make the fear disappear.
What may be happening
Anxiety often tries to create certainty where certainty is not possible.
The mind begins scanning for danger and generating possibilities in an effort to keep you prepared.
The problem is that constant preparation can become exhausting.
You end up spending today’s energy on tomorrow’s possibilities.
Something you can try today
Bring the question back to what is actually happening now.
Ask yourself:
“What do I know for certain in this moment?”
Then choose one thing that belongs to the present.
Drink some water.
Answer the message that actually exists.
Write down the appointment time.
Put both feet on the floor and notice what is around you.
You do not need to solve an event that has not happened yet.
When you may need more support
If worry is constant, difficult to control, affecting your sleep, work, school, relationships or daily functioning, or causing significant physical distress, consider talking with a mental-health professional.
You are allowed to ask for help before anxiety takes over your whole day.
Related TDC resources
Breathe With Me
I’m Panicking / My Thoughts Won’t Slow
Start Where You Are
TDC Hope Bank
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