How to stop worrying about the future

Let’s be honest: worrying about the future is something we’ve all done. Whether it’s stressing over the outcome of an election, a big project at work, or just wondering where life is headed, it’s easy to get caught up in “what ifs.” The problem is, that worrying about things you can’t control only adds to your stress and makes you feel stuck. 

The good news? You don’t have to feel that way. By shifting your focus to what you can control, you’ll find it much easier to manage those future-focused anxieties.

In this article, we’ll get specific about how you can stop worrying about the future and feel more in control of your life. It’s not about cheesy mantras or pretending everything’s fine—it’s about practical, real-life strategies you can start using today.

Focus on what’s in your control

One of the biggest traps when it comes to worrying is focusing on things you have zero control over. For example, let’s take the upcoming election. You can’t control who wins, but you can control how much time you spend obsessing over the latest polls. Instead of doomscrolling through every headline or Twitter feed, set a limit on how much news you consume each day—maybe just 10 minutes in the morning and evening. This way, you stay informed without letting it take over your mental space.

In the same way, when it comes to everyday stress—like worrying about whether your big presentation will go well or how that job interview will pan out—try to focus on the preparation, not the outcome. You might not be able to control exactly what happens, but you can put your energy into preparing as best you can. 

Manage your energy and well-being

Worrying takes a toll on your body and mind, and many times, we overlook the simple ways we can manage our energy to feel more balanced. One practical tip is to focus on getting good sleep, eating well, and moving your body regularly. These sound basic, but they directly affect how well you handle stress.

For example, let’s say you’re feeling anxious about a future event, like an important meeting. Instead of losing sleep over it, prioritize getting 7-8 hours of rest so you’ll have the energy to show up your best. Studies show that lack of sleep makes you more prone to anxiety, so while you can’t control the meeting itself, you can control how rested and prepared you feel.

Taking care of your mental health is also key. That’s where mindfulness comes in. Practicing mindfulness or meditation for just a few minutes a day can help you get out of your head and focus on the present. Instead of spiraling into future worries, mindfulness helps you stay grounded in what’s happening right now.

Respond instead of react

We can’t always control what happens to us, but we can control how we respond. Instead of reacting impulsively to stressful situations, try practicing a pause. This small shift in how you approach stress can help you feel more in control of your emotions and your mindset.

Let’s say something stressful pops up, like unexpected news at work or a tense conversation. Your first instinct might be to immediately react—maybe by panicking or overthinking. But instead of letting that feeling take over, take a breath and ask yourself: “Is this something I can change or influence right now?” If the answer is yes, then focus on the next actionable step. If the answer is no, recognize that, and let it go.

For example, if you’re worried about how you’ll perform on a future test or project, focus on the preparation you can do today. Reacting emotionally to uncertainty doesn’t help, but choosing to respond by calmly planning your next steps gives you control.

Limit exposure to things you can’t control

A big part of reducing worry is knowing when to step back from stress-inducing content. We live in an information overload, and it’s easy to get sucked into nonstop news, social media debates, and worrying about things far beyond our personal influence. And as Balance meditation expert Leah Santa Cruz says, this only amplifies anxiety:

"Our brains and nervous systems are wired for reacting to immediate threats—a biology designed for our ancient past of tribal living. Now with the nonstop stream of global disasters we see in the news today, our brains can’t tell the difference between a danger next door and something happening across the world. This takes a huge toll on our nervous system and negatively impacts our mental and physical health every day. So try stepping away from the constant bad news on media accounts and platforms and ask a trusted friend to fill you in on the big stuff instead. It’s a simple way to protect your peace and lower your stress."

Take the election example again. If you’re constantly checking for updates, reading every analysis, and debating politics on social media, it’s going to keep you in a heightened state of stress. Instead, set boundaries. Limit your news intake and focus on things you can influence, like volunteering, donating, or having thoughtful conversations with people close to you.

Setting boundaries with news or social media gives you the mental space to focus on your own life and well-being instead of drowning in information overload.

Build practical, positive habits

Shifting away from worrying about the future is easier when you build habits that make you feel more in control of your day-to-day life. One helpful practice is gratitude. By focusing on what’s going right in your life, you reduce the tendency to fixate on future problems.

Here’s an easy way to start: Each morning, write down three things you’re grateful for. These don’t have to be major accomplishments; they could be something as simple as getting a good cup of coffee or having a chat with a friend. Over time, this practice trains your brain to look for the positives, which can help reduce anxious thoughts about the future.

Start focusing on what you can control today

Worrying about the future doesn’t have to control your life. By focusing on what you can control—whether it’s how much news you consume, how well you take care of your body, or how you respond to stress—you can start feeling more grounded and less anxious. It’s not about making big, unrealistic changes; it’s about making small, intentional shifts in how you approach your day-to-day life.

If you’re looking for an easy, practical way to manage anxiety and stay present, meditation can help. The Balance app offers guided meditations specifically designed to help you reduce stress and focus on what you can control—download Balance today!