Try for freeTry for free
CourseFear of the Future

Fear of the Future

Worry is a natural response to uncertainty, but it doesn’t have to consume your daily life. In this 10-day course, you’ll practice approaching worries in a more constructive way, appreciating the present moment, and learn some skillful ways to move forward with less stress.

Try 14 days free

Better mental health starts with Headspace. Unrivaled expertise to make life feel a little easier, using guided meditations, mindfulness tips, focus tools, sleep support, and dedicated programs.

Try 14 days free
Better mental health starts with Headspace

Hi, it's Eve here, and I'll be guiding you through this 10-day course on worrying about the future. So there's a good chance that you selected this course because you might find that you spend a lot of time uncertain and concerned about what lies ahead. If you are worried about a number of things in your life, firstly, I'm sorry. I know very well how hard and horrid it feels when we're caught up worrying about things that might impact us or the people we love, but secondly, you're here, and we're going to work through some tools and exercises together to help you develop a better understanding and relationship with your mind so that you can spend more time in the present instead of caught up in a future that hasn't happened yet. We're not trying to get rid of worrying. Sometimes it's helpful to worry, as it signals we might need to take some action, but, and you could probably tell a but was coming, we don't need to let worrying totally consume us. And it doesn't mean we can't plan for our future. Worrying and planning two very different things. So this course is going to be focused on slowing down the dialogue, the inner chatter in our minds. We're going to learn some ways to relate to our thoughts and feelings in a more constructive way, how we can learn to appreciate what we have in the present moment, and some skillful ways we can plan for our future instead of just worrying about it. First of all, I'd like you to set an intention that you'll make some time either every day, if you can, or every other day, that you'll come and join each session with me. I know it can be hard to find the time to meditate, but just 10 minutes can really make a big impact on the rest of your day. Just think how much time you might spend worrying in a day 10 minutes could really help to shift that. And it's helpful to pick the same time and place each time you meditate. For me, I prefer the mornings, but do what works best for you and your circumstances. For today's exercise, we're going to focus on stepping out of the mind and into the body. Often the two are really out of sync. So right now, just take a moment to get comfortable. You can sit in a chair or you can lie down for this, but just resting your gaze about two to three feet in front of you. And when you're ready, just start by taking some nice, big deep breaths, breathing in through the nose and out through the mouth. And with the next out breath, just gently closing the eyes and allowing the breath to return to its natural rhythm, in and out through the nose, just becoming aware of those physical sensations, weight of the body pressing down, feet grounded on...


# of sessions10
Duration10-20 min

About your teachers

  • A former Buddhist monk, Andy has guided people in meditation and mindfulness for 20 years. In his mission to make these practices accessible to all, he co-created the Headspace app in 2010.

    More about Andy
  • Eve is a mindfulness teacher, overseeing Headspace’s meditation curriculum. She is passionate about sharing meditation to help others feel less stressed and experience more compassion in their lives.

    More about Eve
  • As a meditation teacher, Dora encourages others to live, breathe, and be with the fullness of their experiences. She loves meditation’s power to create community and bring clarity to people’s minds.

    More about Dora
  • Kessonga has been an acupuncturists, therapist, and meditation teacher, working to bring mindfulness to the diverse populations of the world.

    More about Kessonga
  • Rosie Acosta has studied yoga and mindfulness for more than 20 years and taught for over a decade. Rosie’s mission is to help others overcome adversity and experience radical love.

    More about Rosie
Your lifelong guide to better mental health

Your lifelong guide to better mental health

Stress, sleep, and all the challenging emotions — care for your mind with the everyday mental health app that's shown to make a difference.

Try 14 days free
Look After Your Mind

Look after your mind

Proven guided meditations and programs to help you stress less, sleep more soundly, and better navigate life’s challenges

Science Backed


Studies show that using Headspace for 30 days can reduce stress, increase resilience, and improve overall well-being

Explore Content

Explore 1000+ 
expert-led exercises

Access our library of meditations, breathing exercises, and guidance videos for stress, sleep, focus, everyday anxiety , parenting, and more.

Member reviews

Hear from some of our members

Your app brings so much peace and tolerance to our home.




Changing my thoughts has allowed me to change my life.




The stress and loneliness courses … taught me how to comfort myself.




Headspace provides me with … a connection to myself, and a disconnection from negative thoughts, feelings, and sensations.




More to explore

Beginning Meditation


Reframe Stress and Relax


New and Popular


Becoming a Mindful Parent

    • Terms & conditions
    • Privacy policy
    • Consumer Health Data
    • Your privacy choices
      Privacy Choices Icon
    • CA Privacy Notice
  • © 2024 Headspace Inc.
  • Terms & conditions
  • Privacy policy
  • Consumer Health Data
  • Your privacy choices
    Privacy Choices Icon
  • CA Privacy Notice