“Oh come on, don’t worry so much…”

Has anyone ever said that to you?
But how not to worry, when fear is one of the brain’s most natural and essential functions?

If prehistoric humans didn’t worry, none of us would be here today. An ice age would come, and they’d freeze. Of course they had to worry. That fear of the future helped them prepare for it. So worrying about the future is completely normal.

We just need to keep it within certain limits—so that fear helps us rather than harms us. In prehistoric times, our very survival was at stake. Saber-toothed tigers lurked around the corner ready to pounce. Our brain was wired to worry—a lot.

Today, our lives aren’t usually in immediate danger. But our brain hasn’t evolved to match modern threats, so it can feel like it’s overreacting.
Remember how older cars used to overheat in traffic jams and start boiling? And you had to stop the car? That’s what can happen to your brain if you overdo it.

How to tame fear of the future?

1. Write out your worst-case scenario

Take a piece of paper and a pen, and write down: What is the worst that could happen?
What’s your nightmare scenario?

For example: gas becomes so expensive that we can’t afford to heat our home and have to move in with the in-laws. Interest rates go so high we can’t pay the mortgage and have to sell our house.

Now that you’ve written your worst-case scenario, take a rational look at it.
How likely is it really to happen? Write down a percentage. Maybe 20%.
You’ll often realize that the likelihood of your worst fear becoming reality is actually very low.
That helps put your fear into perspective.

2. What do you need to do to prevent what you fear?

Now let’s turn this fear energy into something constructive.

What do I need?
I need to earn more money and reduce expenses so I can afford gas and mortgage payments.

How much extra money per month do I need?
Where can I cut costs?
How can I make some extra income?

Maybe I’ll cancel my gym membership and start working out at home.
I could rent out a room on Airbnb.
Take care of pets through Dog Hero.Write an e-book on something I know a lot about.

Write down all possible ideas.

3. Choose the most effective ideas and take action

Now that you’ve written out your options, look at them.
Which ones are easiest, least time-consuming, and most profitable?

Pick three and start working on them.

What can I do today?
What tomorrow?
What this week?

Plan concrete action steps. And start doing them right now.
That way, you’ll focus your energy on things that actually help you—and spend less time consumed by fear.

And as you start actively changing your future, the likelihood of your worst-case scenario decreases.

Sometimes, our brain just does what it wants.
We need to understand why it behaves the way it does—and what we can do about it.

Believe me, you have enough strength and ability within you to manage it.

Need support? Book a free, no-obligation online coaching session here.