Choosing the topic of pumpkins or Halloween for this month’s “From The Extension Office” seems too predictable. It may be relevant, but predictable nonetheless. Now, where’s the excitement in that?
When I think of excitement, I think of having something to look forward to. You fellow Sagittarians understand, I bet you’re also planning, or dreaming, of your next adventure.
Of course, taking a vacation is a privilege. But we all have the capacity to look forward to something, such as carving a pumpkin, date night, the first snow or a letter in the mail other than junk and bills.
It may never have occurred to you, but did you know future thinking can be an effective way to reduce anxiety, help you cope with stress and lift your spirits? Or, it can be your source of stress and anxiety, it’s all in how you frame it.
The upcoming holiday season is a prime example. You may anticipate certain holiday events such as being with family and friends, eating holiday foods, or traveling or hosting. Through one lens, you feel excitement. You can almost hear the laughter of people, taste and smell your favorite foods, and visualize the places you’ll go or how your home will be decorated for the season.
Through another lens, you worry about conflict arising between family members, failing to execute the perfect holiday meal or the cost associated with travel and hosting.
The fact is, any of these situations are possible. And in this place of possibility, it’s up to you to choose your own adventure.
Have you ever read a choose your own adventure book? If so, you probably remember reading not just one adventure – your first choice, but also going back to read the other options. Do this as part of your future thinking!
Future thinking is the anticipation of events that may occur. When we visualize all the potential ways our story can unfold, we can also engage in problem-solving and goal-setting.
If you haven’t heard it before, let it be known now that goal-setting and problem-solving help reduce stress because they give you a plan and that gives you control.
The key is to watch out for future thinking that hyper-fixates on negative outcomes. This path on the choose your own adventure is associated with heightened depression and anxiety. Sure, it’s natural to consider what might go wrong. But when you find your thoughts venturing into this dark alley, pause and ask yourself what future outcome you’d ultimately prefer to see. Then, as part of the problem-solving, ask yourself what it would take to make that happen.
Well-being arises when we focus on positive outcomes for the future because it tickles our fancy for rewards (achieving an outcome that is desirable) and our emotional brain (the pleasure associated with things we desire).
Go ahead, give it a try right now. Knowing the holidays can come with mixed emotions, pinpoint one situation that may arise before the end of 2023. Imagine, a handful of outcomes for this situation, ensuring that most have a positive ending. Next, brainstorm all of the little steps it will take to achieve preferred outcomes and avoid the negative. You may find writing is a helpful strategy to spark creative problem-solving. Not to mention, it will remind you to follow through in the months to come.
For now, it’s time to come back to the present. While future thinking has its benefits, there’s also value in being present in the here in now. After all, the future holds no guarantees – we only have this moment.
Nicole Clark is the family and consumer science agent for the La Plata County Extension Office. Reach her at nicole.clark@colostate.edu or 382-6461.
