What is anxiety about the future and what causes it? Read practical tips and therapy options for protecting your mental health during economic stress.
You may know that familiar feeling of being trapped that fills you as you work out how to get to the end of the month, think about the rent increase, or fail to find an answer to the question "Where will I be in five years?" Anxiety about the future shows itself as intense, persistent worry about events that have not yet happened, a tendency to see uncertainty as a threat, and, because of this, an inability to enjoy today. In recent years in Turkey, economic fluctuations, fears about unemployment and rapidly changing living conditions have led many people to feel this more often and more intensely. In this article I look at the symptoms and causes of anxiety about the future, its relationship with economic stress, and ways that can help you protect your mental health in times of uncertainty.
What Is Anxiety About the Future?
Anxiety is, in fact, a natural and functional emotion that prepares us for possible dangers. It is a little anxiety that makes us study for an exam, pay bills on time or look after our health. Thinking about the future, making plans and taking precautions are signs of a healthy mind.
Anxiety about the future begins at the point where this natural process loses its balance. When the person thinks about the future, instead of planning they get stuck on worst-case scenarios, live through every possible negative outcome in their mind again and again, and find it hard to detach from these thoughts. The mind is constantly occupied with questions such as "What if I lose my job?", "What if I never own a home?", "What if I can't give my children a good future?" What these questions have in common is that their answers cannot be known for certain today.
This kind of anxiety is not a diagnosis in itself, but it can also appear as part of anxiety problems such as generalised anxiety disorder, or of depressive episodes. It is therefore important to notice the intensity and duration of the anxiety you are experiencing.
What Are the Symptoms of Anxiety About the Future?
This anxiety can show itself through mental, physical and behavioural symptoms:
- Mental symptoms: Constant "what if" thoughts, building catastrophic scenarios, difficulty making decisions, trouble concentrating and a mind that will not quieten.
- Emotional symptoms: Restlessness, tension, irritability, hopelessness, helplessness and a reluctance about the future.
- Physical symptoms: Muscle tension, headaches, stomach problems, palpitations, difficulty falling asleep and constant tiredness.
- Behavioural symptoms: Avoiding decisions, constantly following the news and exchange rates, planning excessively or, on the contrary, being unable to plan at all, and withdrawing from social settings.
Experiencing some of these symptoms from time to time is entirely human and does not in itself mean a diagnosis. However, if the symptoms last for weeks, take up most of your day and lower your quality of life, they need to be looked at more closely. If you are curious about what anxiety looks like in general, you can also take a look at the article on anxiety symptoms.
Why Does Anxiety About the Future Arise?
Behind intense worry about the future there is usually more than one factor at work.
Economic uncertainty and the cost of living
In periods when prices change often and income struggles to keep up with spending, people find it hard to plan their future. Being unable to save, rent increases, debts and fear of unemployment deepen the sense of uncertainty. Economic stress is not only a material problem; it also directly affects a person's sense of security, control and self-esteem.
Intolerance of uncertainty
Some people find uncertainty harder to bear than others. For someone who thinks "not knowing what will happen is worse than knowing something bad will happen", an uncertain future can become a constant source of threat. Research also shows that intolerance of uncertainty is one of the important factors that feed anxiety.
Collective and social experiences
Social events such as the pandemic, the 6 February 2023 earthquakes and regional developments reminded all of us how unpredictable life can be. Shared experiences like these can shake the basic sense of trust in the future and turn anxiety into a collective experience.
Comparison and social media
Seeing other people's achievements, holidays and new homes on social media can make you feel that your own life has "fallen behind". These comparisons can increase worries about the future, especially among young people and those at the start of their careers.
Personal history and learned attitudes
Growing up in a family where money was often tight, witnessing parents' intense worries about the future, or having experienced sudden losses in the past can lead a person to look at the future with more caution and unease.
Uncertainty and Economic Stress in Turkey: Young People, Families and Employees
Anxiety about uncertainty looks different at different ages and stages of life. For a young person preparing for the university entrance exam, the YKS results (Turkey's national university entrance exam) and choosing a profession may come to the fore; for a recent graduate, finding a job and economic independence; for an employee, keeping their job and making ends meet; and for parents, their children's education and future.
Many young people in Turkey, despite having a good education, worry about not finding the job they expect, or about not being able to leave the family home and set up their own life. For some, the idea of going abroad is a source of hope, while for others it can be a new source of anxiety and guilt about those left behind. In our culture, where extended family ties are strong, feeling responsible not only for one's own future but also for one's parents and siblings can make the burden heavier.
Suppose we are talking to someone in their early thirties who rents in a big city and whose salary goes mostly on rent. Each month-end, as they do the sums, their mind fills with the question "What will happen if this carries on?", they cannot sleep in the evenings, and they cannot rest even at weekends. The anxiety this person experiences is based on a real economic difficulty; however, the constant replaying of the worst-case scenario in their mind also weakens their capacity to cope with the problem. In working with anxiety about the future, the aim is not to ignore real difficulties, but to find ways of coping with them while wearing yourself out less.
The anxiety carried by parents also often stays silent. A mother or father thinking about their child's school costs, need for private tutoring or future education may try to hide these worries from their child, but children often sense the tension at home. Talking with children about economic matters in a way that suits their age and does not make them feel guilty can help the family manage uncertainty in a healthier way. A calm, reassuring explanation such as "We are cutting back on some spending this month, but we will work it out together" is far less damaging than the frightening scenarios a child might build in their head.
Tips for Protecting Your Mental Health in Times of Uncertainty
The tips below aim not to remove anxiety completely, but to help you build a more balanced relationship with it.
Separate what you can control from what you cannot
Divide a sheet of paper in two. On one side, write the things about your future that you can control, such as reviewing your budget, learning a new skill or getting financial advice from a specialist. On the other side, write the matters outside your control, such as economic developments, exchange rates or other people's decisions. Directing your energy towards the small, workable steps in the first column can reduce the feeling of helplessness.
Tell worry and problem solving apart
Worry often goes round and round the same questions without reaching a conclusion. Problem solving, on the other hand, focuses on a concrete problem, weighs up the options and settles on a step. Asking yourself "Am I solving a problem right now, or am I worrying?" can help you tell these two processes apart.
Limit your news and social media consumption
Following economic news, exchange rates and negative developments throughout the day can serve to feed anxiety more than to inform you. Try looking at the news once or twice a day, at set times. Staying away from the news feed in the hours before bed also protects your sleep.
Find ways to come back to today
This kind of anxiety is the mind constantly slipping forward. Short walks, breathing exercises, chatting with someone you love or getting involved in a hobby help bring your attention to today. Simple mindfulness exercises, such as noticing what is going on around you with your five senses, can also give your mind short breaks.
Set small goals in line with your values
Big, distant goals can sometimes increase anxiety. Instead, setting small, weekly goals based on values that matter to you, such as family, learning, health or productivity, can strengthen both your sense of control and your sense of meaning.
Talk about money openly
Money is a hard subject to talk about in many families and couples. Yet unspoken financial worries can turn into a quiet tension in the relationship. Reviewing the budget together with your partner or family at regular intervals, setting priorities and making decisions jointly stops the burden resting on one person's shoulders. Starting these conversations with the question "How can we get through this period more comfortably?" rather than with blame strengthens the sense of cooperation.
Look after your body
Anxiety is experienced not only in the mind but also in the body. Regular sleep, balanced eating and some movement during the day, even if brief, reduce the effects of stress on the body. In busy periods these are usually the first things we give up, yet they are also what most supports our ability to cope with uncertainty.
Keep your support network alive
Economic difficulties can sometimes isolate people because of shame. Yet there are many people who share similar worries. Sharing your feelings with people you trust can lighten your load and help you gain different perspectives.
When Should You Seek Professional Support for Anxiety About the Future?
If one or more of the following apply to you, it may be helpful to speak to a mental health professional:
- If your anxiety has lasted for weeks and takes up most of your day,
- If there are marked changes in your sleep, appetite or energy level,
- If your functioning at work, at school or in your relationships has declined,
- If you feel intense hopelessness and helplessness about the future,
- If you have turned to alcohol or other substances to cope with anxiety.
If your feeling of hopelessness has turned into thoughts of harming yourself or ending your life, please do not try to carry this alone. In an emergency you can call 112 (emergency services) or go to the nearest health facility. If you are also experiencing marked low mood along with anxiety, the article on depression symptoms may guide you; whether medication support is needed is determined by a psychiatrist's assessment.
How Is Anxiety About the Future Addressed in Therapy?
One of the approaches often used in working with anxiety about the future is cognitive behavioural therapy (CBT). In this approach, the thoughts that feed anxiety, and the links between these thoughts and the feelings and behaviours they lead to, are examined together.
The following topics are usually worked on in the therapy process:
- Noticing catastrophising thoughts: The evidence for thoughts such as "I'll definitely lose my job and everything will be ruined", and alternative possibilities, are weighed up.
- Learning to live with uncertainty: A more flexible and accepting relationship is built with the fact that the future can never be fully known.
- Problem-solving skills: Work is done on making step-by-step plans for concrete problems and putting those plans into practice.
- Worry time and attention exercises: Worries are limited to a set time, rather than occupying the mind in a scattered way throughout the day.
- Values-based living: The aim is to be able to take steps that are meaningful to you despite uncertainty.
We cannot control the future, but we can choose how we treat ourselves today.
The aim in therapy is not to ignore economic difficulties or real risks. The aim is for you to feel stronger, more flexible and less alone in the face of these difficulties. You can read about how this is worked on individually on the anxiety and panic page.
Frequently Asked Questions
Is anxiety about the future normal?
Feeling worried about the future from time to time is entirely normal, and it often spurs us into action. However, if anxiety becomes constant and affects your daily life, sleep and relationships negatively, it deserves to be looked at more closely.
How does economic stress affect mental health?
Economic stress can show itself through sleep problems, irritability, tension within the family, hopelessness and anxiety symptoms. Because financial difficulties shake a person's sense of security and control, they can place a considerable burden on mental health.
How can I get over anxiety about the future?
This anxiety does not usually go away all at once, but it can become manageable. Focusing on what you can control, limiting news consumption, learning to come back to today and strengthening your support network are important steps. If the anxiety is intense, the therapy process helps plan these steps with you.
Does my anxiety have to be severe before I go to therapy?
No. Therapy is not only for severe situations; it is a source of support you can turn to whenever you feel that your anxiety is wearing you out and lowering your quality of life. If you feel alone at this time, simply knowing that it is possible to talk to a specialist can be a good enough start.
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Eda Erkan Alapala
Klinik Psikolog. İstanbul Kent Üniversitesi Klinik Psikoloji Tezli Yüksek Lisans mezunu; bilişsel davranışçı terapi, çocuk merkezli oyun terapisi ve çocuk-ergen psikoterapisi alanlarında eğitimlerini tamamlamıştır.
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