How to Deal with Anxiety and Negative Thinking About Future Events

Anxiety often stems from a fear of the unknown. Something might happen — something we can’t fully control or predict — and this uncertainty triggers a feeling of danger. Our instinctive response becomes: “If I can’t control or predict it, I’m at risk. I must fix it or eliminate it.”

But trying to eliminate uncertainty only increases our anxiety. Instead, one of the most effective approaches is to learn how to live alongside uncertainty. By gradually exposing ourselves to it, we can develop confidence and tolerance to not only survive it — but to thrive in the face of it. We can learn to act in line with what truly matters to us, even when anxiety is present.

Uncertainty: The Only Certainty

If we take a step back, one undeniable truth becomes clear: life is inherently uncertain. We don’t know what tomorrow will bring. The only real certainty we have is that life is finite — and that we cannot control every outcome.

Yet, we spend a lot of our mental energy trying to gain control over the future. “What’s the best solution for this problem?” “What should I do next week?” “How will I feel two months from now?” This type of thinking is normal, but it can become overwhelming. The desire to predict and control becomes a barrier to living fully in the present.

Rather than trying to eliminate uncertainty — an impossible task — it may be more helpful to shift our focus. What actually brings joy and meaning into your life? What do you value? These questions are more within your control than the future ever will be.

Accepting That Uncertainty Is Here to Stay

We often tell ourselves, “If I could just figure out the right decision, I’ll be okay.” But even our best decisions come with unknown outcomes. That’s the nature of life.

What we can do, however, is try our best. And when you do that — when you make thoughtful, intentional choices based on the information you have — you can say to yourself, “I don’t know what will happen next, but I did the best I could.”

That simple shift can reduce the pressure to be perfect and increase your tolerance for not knowing.

Learning to Face Uncertainty

One of the most effective ways to build resilience in the face of anxiety is to deliberately, gently face uncertainty in small doses.

Start with something uncomfortable — not overwhelming — that carries some uncertainty. For example, you might speak up in a group, try something new without over-planning, or delay a decision just a bit longer than you’re comfortable with. The goal is to stretch your limits slowly and intentionally.

The important part is that you decide. You’re choosing to step into uncertainty, and that decision belongs entirely to you. Over time, this strengthens your ability to act with courage — not just despite anxiety, but alongside it.

Practice Being Present

When we’re caught in anxious thoughts, we tend to live in the future. We spend hours replaying scenarios in our minds, asking ourselves what the right decision is, or fearing how we’ll cope with something that hasn’t even happened.

But the only moment that truly exists is this one — right now.

Practicing “present mode” is about training yourself to come back to the here and now. Try setting aside just 15 minutes a day to put your phone down and sit quietly with yourself. No distractions. Just be with your breath, your body, and your thoughts.

Let them come and go without trying to change or fix them. You’re not trying to control your mind — you’re simply observing it. This kind of practice helps build calm and reduces the grip of anxious future-thinking.

Discovering and Living by Your Values

When life feels uncertain, it’s easy to get caught up in worry and indecision. That’s why it’s so important to clarify your personal values — the things that matter most to you.

You might start by asking yourself:
What kind of person do I want to be, regardless of what happens next?

Try having a gentle inner dialogue like this:

Exploring Me: What’s important to me as a person?
Observer Me: I’m not really sure.
Exploring Me: Okay — what qualities do I admire in others?
Observer Me: Honesty. Empathy. Courage.
Exploring Me: Do I want to be that kind of person too?
Observer Me: I think I do. That feels right.

Then, reflect on a memory when you felt proud of who you were. Maybe it was a time you spoke up, took a risk, or stayed true to yourself. That moment probably reflects the values you want to live by.

Why does this matter? Because when we let anxiety take over, we often stop acting in line with those values. We freeze, avoid, or overthink. But when we know what we stand for, we can move forward with more clarity — even when the path ahead is uncertain.

In Summary: Finding Meaning in the Unknown

From a glass-half-full perspective, uncertainty is what makes life dynamic and interesting. If everything were predictable, life would be safe — but also dull.

The anxiety we feel about uncertainty often creates more suffering than the situation itself. And time and again, people find that when the moment finally comes, it’s not as bad as they imagined.

So rather than fearing uncertainty, we can begin to see it as a companion — sometimes uncomfortable, but always part of the human experience. Learning to cope with uncertainty is one of the most valuable life skills we can develop. It allows us to live with more freedom, more purpose, and more peace.

Final Reflection

What helps you cope with uncertainty?
What values guide your actions when you’re unsure of what’s next?

Take a moment to reflect on these questions — or share your thoughts if you feel inspired. Learning to live with uncertainty isn’t easy, but it’s a skill that can lead to a richer, more meaningful life.