Anxiety About the Future: How to Cope When You Can’t See What’s Next

Do you ever feel like your mind is constantly racing ahead to all the what ifs?

What if I make the wrong choice?
What if things don’t work out?
What if I’m not ready?

When the future feels uncertain, anxiety can creep in fast. It tells us that if we just think hard enough, we’ll somehow prevent bad things from happening. But all that overthinking doesn’t create safety, it creates exhaustion.

Here’s the thing: anxiety loves control. It feeds on planning, predicting, and preparing for every possible outcome. But real peace doesn’t come from having everything figured out, it comes from learning how to feel grounded even when life feels uncertain.

Some ways to start:

• Anchor in the present. When your mind races ahead, pause and name five things you can see, four you can touch, three you can hear, two you can smell, one you can taste. Bring yourself back to now.

• Focus on what’s in your control. You can’t control the future, but you can control your boundaries, routines, and how you take care of yourself today.

• Give yourself grace. Feeling anxious doesn’t mean you’re weak, it means you care deeply about your life. That sensitivity can be a strength when you learn how to work with it.

You don’t have to know what’s coming next to take your next step. You just have to know you don’t have to do it alone.

If worry about the future is taking over your present, therapy can help you find steadiness, even in uncertainty. Schedule a session to start feeling more grounded today.