Overcoming anxiety about America’s future: Tips for finding calm

Managing anxiety about the future, especially regarding national and global issues, is a complex task because it taps into forces beyond personal control.

If you’re feeling anxious about the future of the U.S. – and maybe democracy as a whole – you’re not alone. Maybe you’re worried about the future of women’s rights, LGBTQ rights, and immigrants’ rights – and safety in general. Maybe you’ve been uninvited from Thanksgiving dinner and removed from friends’ lists and are upset about losing family and friends over your political choices.

From political polarization to economic instability and climate concerns, there’s a lot happening that can heighten a sense of worry. Here’s a practical guide to help you manage this anxiety, regain a sense of control, and cultivate resilience.

1. Acknowledge your feelings and recognize their validity

Feeling worried or anxious is a natural response to uncertainty, and dismissing or ignoring these feelings can actually make them worse. Start by giving yourself permission to feel anxious without judgment. Try journaling your thoughts or talking about your worries with a trusted friend or therapist, which can help lessen their weight.

2. Limit your media intake

The constant stream of news and social media updates can exacerbate anxiety. Limit the amount of time you spend consuming news and set boundaries for when and how often you check updates. Consider scheduling specific times for news rather than constantly scrolling; this small act can help you feel more in control and reduce the impulse to catastrophize. If you have an iPhone, you can set your “Screen Time” to limit time on the phone, or on specific apps (especially social media apps!).

3. Focus on what you can control

Worrying about events that are beyond your control can leave you feeling helpless. Instead, focus on what you can control in your daily life. This might mean volunteering in your community, joining local advocacy groups, or supporting causes that align with your values. Taking action, however small, can provide a sense of empowerment and reduce feelings of helplessness.

4. Practice mindfulness and grounding techniques

Practicing mindfulness can help you stay present rather than becoming overwhelmed by “what-ifs.” Mindfulness meditation, breathing exercises, and grounding techniques (like focusing on the sensations around you) can bring your focus back to the present moment. Apps like Calm, Headspace, or Insight Timer offer guided sessions specifically for anxiety management.

5. Invest in self-care and mental health

During times of anxiety, self-care often takes a backseat. Regular exercise, sufficient sleep, and a balanced diet all contribute to emotional resilience. If you’re struggling to manage anxiety on your own, consider seeking professional help through therapy or counseling. Cognitive behavioral therapy (CBT) and acceptance and commitment therapy (ACT) are particularly effective for managing anxiety.

6. Cultivate community and connection

Anxiety often feels isolating, but sharing experiences with others can help. Reach out to friends, family members, or local groups where you can discuss common concerns. Community support fosters a sense of solidarity, which can alleviate feelings of loneliness and provide hope for the future.

7. Limit future-focused thinking

It’s normal to worry about the future, but excessive focus on what might happen can pull you away from enjoying the present. Set aside time each day to engage in activities that bring you joy and relaxation, whether it’s a hobby, spending time in nature, or simply enjoying a good book. Prioritizing these moments can counterbalance future-oriented anxieties.

8. Educate yourself with a balanced perspective

Sometimes, anxiety stems from a lack of understanding or from consuming unbalanced information. Consider reading a variety of perspectives and trusted sources on the issues you’re concerned about. This broader understanding can help replace feelings of dread with informed opinions and constructive ideas. Try Tangle News, which aims to untangle extreme news from both political parties.

9. Create a ‘resilience toolkit’

Develop a personal resilience toolkit—strategies and resources that help you cope during anxious moments. This might include a list of positive affirmations, reminders of times you’ve overcome challenges, or even a playlist of calming music. Having a toolkit on hand gives you immediate, go-to resources when anxiety spikes.

10. Embrace the idea of uncertainty

The future is inherently uncertain, and as unsettling as it may feel, accepting this uncertainty can be freeing. Anxiety often arises from trying to control outcomes that are unpredictable. Learning to embrace uncertainty can help you focus on the present, giving you mental space to live fully without constant worry.

Finding calm in uncertain times

Anxiety about the future of the U.S. or any nation is normal, especially in turbulent times. By focusing on what you can control, fostering connections, and cultivating mindfulness, you can regain a sense of calm and perspective. Although you may not be able to change everything about the future, you can build emotional resilience and feel more equipped to face whatever lies ahead. Remember, it’s a journey, and taking small, consistent steps can make a meaningful difference.