Living in the “Here and Now”

We’re living in uncertain times, and thinking too much about an unknown future makes it hard to be in the here and now.

Often, people’s anxieties arise because they’re worried about the demands or dangers any potential future might hold. They worry that they will be unprepared or catastrophize about possible events beyond their control. 

Conversely, there are others who struggle with opposite issues.  They feel sadness and depression and can't let go of the past. Perhaps they romanticize and reminisce about the good times gone by, comparing it to the seemingly less pleasant present. Or perhaps they are unable to move past the death of a loved one, or get emotionally bogged down in a traumatic event like a breakup or divorce.

Whatever the circumstances, it’s not healthy to live in past regret or future worry. 

So, what can you do to focus on the “here and now”? How can you live contentedly and productively in the present moment? 

Let’s look at a few helpful tips: 

Learn to Appreciate the Small Things

The world is rapidly changing. So, ignoring the pleasurable “little things” that happen each day can cause you to lose your emotional bearings. You may often feel helpless or overwhelmed.

Take some time out of each day to think about what you’re grateful for. Or, think about something that makes you feel fulfilled or inspired. Using a journal is a great way to capture and appreciate life’s little daily moments. Writing down some of the small things you notice can also help you de-stress. 

Noticing and observing your life daily in a concrete way may encourage you to more readily accept and release life events as they happen. This can alleviate anxiety and help you feel less triggered or out of control.

Pull the Plug

Technology sometimes has a way of disconnecting us from the calm and safety we can find in the here and now. 

While many forms of technology are designed to keep us connected to each other, sometimes our reliance on screens is an unhelpful distraction from the support and comfort of real people. Between the social media envy you might feel scrolling through Facebook and the 24/7 news cycle on a hundred different digital outlets, technology can be negative and intrusive. Often it stirs up anxiety and creates a relational disconnect that sneaks up on us.

Initiating a “digital detox” once in a while can help you feel more connected to the present and the people around you. 

Focus On Your Breathing

The practice of mindfulness can also be very effective. It is simply the intentional practice of being fully present and “in the moment”.

One way to begin is to focus on your breathing. First, inhale deeply. Then, pay attention to how your body responds. What’s going on inside you? In the world around you? Tune into your senses, from subtle noises or scents to the sensations in your body. 

As you practice mindfulness, you learn to let thoughts come and go freely. You may not be able to control which thoughts come into your head. But, you can control the power you give them. The idea is to think of unhelpful thoughts as clouds passing by. Just let them go. 

Move Forward

Finally, living in the here and now can help put your future and your past in perspective. It is the only time and place you can influence.  Acceptance and meaningful action now are the most effective ways to reduce stress and anxiety. Rumination and worry just get in your way. 

Contact Me

Do you need more help focusing on the present? The support of an experienced counselor can help you chart a new path. I’m here to help.

I know how stressful and demanding it can be to make changes in your life, but you don’t have to figure it out on your own.   Some of the benefits of individual therapy include:

• Having a safe, confidential space to work through life’s struggles
• Speaking openly with a highly-trained professional
• Learning to be curious about oneself and become more mindful about your choices
• Identifying relationship patterns that are helpful, or existing patterns that are interfering with your growth and wellbeing.
• I offer online therapy (video conference style of therapy), which provides an increased level of comfort as you could meet with me from the privacy and comfort of your own home or other location.

*** The tips offered in this article are for general information and should not be considered medical or psychological advice. For more personalized recommendations appropriate to your individual situation, please contact us or obtain professional guidance.

You can request a specific appointment time that fits your schedule. Once confirmed, you can complete all New Patient Intake paperwork online as well.

Related Articles

6 Tips for Coping With Uncertainty

Limiting Our Experience of Suffering

Mindfulness: What it is and How it Can Help

6 Steps Towards Self-Compassion