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In the past few months – maybe, even years – there has been wave after wave of bad news. From the way Covid-19 shut down then changed the entire way we live to global instability due to political tensions to worries over climate change and its seeming inevitability, the endless amounts of news and emergencies can feel draining; and even more so, when we feel like we’re powerless against such situations.
It’s tiring, and it can feel hopeless – we know how you feel, because we’re feeling that crush too. In light of all this negative coverage, this article explores how we can manage our anxieties about the future, and what we can do if it feels too, too much.
Signs of Anxiety
Worrying about the future is a type of anxiety that has been loosely termed ‘anticipatory anxiety’. It describes the excessive feelings of anxiety around events that we are anticipating and that have not happened yet. Anticipatory anxiety is used as a term more typically to describe individuals feeling anxious about future events in their own lives, such as anticipating a new job or worries about the future of a relationship.
In the context of this article, while there is no single term that describes anxiety about the future of the world at large, you can also read up about ‘climate anxiety’ – which encapsulates the emotions and anxiety specifically around climate change.
Symptoms of anxiety may include:
- Having a pounding and racing heart
- Feeling apprehensive or dread
- Feeling restless or jumpy
- Experiencing tremors, twitches, (excessive) sweating, or chest pain
- Having difficulties in concentrating and focusing
These feelings of distress around the future of our communities and society tend to affect youths and young children disproportionately. This is because these are the groups that would be most impacted by present day decisions, and would have to bear the largest burden of what comes in the future; and the sacrifices that need to be made to ensure our future is sustainable and equitable for all.
How to Manage your Emotions
It is natural to feel like we lack the ability to do anything in the face of how large scale these issues tend to be. Feeling powerless or hopeless are key drivers in creating anxiety around the future; and learning how to manage our emotions starts with figuring out how we can take back agency in these scenarios.
Focus on What you can Control
Problems like geopolitical strife or climate change are issues that are overwhelmingly large – and it’s impossible for one person to solve on their own. In the face of such a complex issue, we may feel paralysed.
Instead of thinking of what we’re unable to do, focus on your abilities and how you are able to contribute to the cause instead. For example: joining climate change organisations in Singapore to help raise awareness for the cause or participating in eco-friendly initiatives to drive more green habits in our community. These actions may seem small, but each individual action can have a ripple effect that creates an eventual wave in our society; and are building blocks towards creating a society that we hope to see.
Find Community
Human beings are inherently social creatures, and we need a sense of social connection to thrive. As such, feeling alone in our cause may amplify our feelings of powerlessness and anxiety. It can help if you find and join a community – whether it’s virtual or physical – that believes in the same social causes as you do.
Having like-minded people you can discuss these issues with, share individual actions you can take or tips you can cope with your concerns, or even vent to when you’re feeling overwhelmed by everything that’s happening. Your community can be a huge pillar of emotional strength, as well as a source of motivation to hold firm to your beliefs, particularly when times get hard.
Remember to Take Breaks
When we are passionate about our causes, it’s natural to feel like you need to put 150% of our efforts into whatever we’re doing. However, going too hard for too long can eventually lead to burnout; and this can take a huge toll on your mental health.
As much as individual action is important, remember to pace yourself as well. This may be taking breaks from the news when everything gets too overwhelming, or being more conscious of how you’re spending your time if you’re involved in a lot of social projects. Learning how to manage your energy in a sustainable way is a key skill you need to have, especially if you want to continue in the long-term.
Practice Mindfulness
Adopting better mental health practices is also important, and this can help you in your everyday life as well. One of the most powerful things you can do for your mental well-being is to learn how to practice mindfulness. Being mindful can decrease your feelings of stress and anxiety, and help you feel calmer in distressing situations.
A simple way to start is to set aside 5 minutes every day to practice mindfulness, perhaps when you’re just about to sleep. In these 5 minutes, take the time to focus on your breath and how your body is feeling. Be aware of what your body is going through, and if you have any pain, thoughts, or emotions attached to each body part. It can be difficult at the start; but it’ll get easier over time, and you’ll find that you’re better able to keep your emotions in check, across the day as well.
Speak to a Professional
Lastly, you may also want to speak to a mental health professional, for more specialised support to cope with the anxiety you’re experiencing. Prolonged periods of feeling anxious can lead to more serious mental health conditions; and it may be good to speak to a psychologist, if you find that your daily life is being impacted by how you’re feeling.
A good mental health professional will be able to provide you with the skills to manage what you’re feeling, and productive ways to cope with your anxiety. Get support from any of our counselors and psychologists at A Space Between.
References
- https://www.anxietyuk.org.uk/anxiety-type/anticipatory-anxiety
- https://www.medicalnewstoday.com/articles/anticipatory-anxiety
- https://adaa.org/learn-from-us/from-the-experts/blog-posts/consumer/anticipatory-anxiety-bleeding-you-are-cut-0
- https://www.verywellmind.com/anticipatory-anxiety-2671554
- https://eugenetherapy.com/article/5-tips-to-manage-anticipatory-anxiety/
- https://www.health.harvard.edu/blog/is-climate-change-keeping-you-up-at-night-you-may-have-climate-anxiety-202206132761
- https://www.colorado.edu/health/blog/climate-anxiety
- https://www.weforum.org/stories/2023/12/what-is-climate-anxiety-protect-mental-health-britt-wray/
- https://www.psychologytoday.com/sg/blog/what-the-wild-things-are/202307/the-importance-of-community
