Anchoring in the present and avoiding [mental travel].

A fundamental strategy to reduce the influence of negative emotions is to learn to live in the present moment, avoiding mental "time travel" that leads us to ruminate on the past or worry excessively about the future.

This ability to anchor oneself in the now is a skill that can be cultivated.

The Mental Time Machine

Human beings possess a unique ability to mentally travel to the past, recalling experiences, or to the future, imagining possible scenarios.

While this skill is useful for learning and planning, it can also be a source of discomfort when used maladaptively.

We are the only beings that can be hurt by situations that have already happened and we cannot change, or by future events that have not even happened and may never happen.

Negative Impact of Temporary Trips

Mental trips to the past often generate emotions such as sadness, resentment or anger, by reliving painful experiences or mistakes made.

For our brain, remembering a painful event can be almost like living it again in the present.

On the other hand, mental trips to the future often result in anxiety, worries and stress by anticipating problems or imagining multiple negative scenarios (e.g., before a job interview).

The brain reacts to these imaginary scenarios as if they were real dangers, which can trigger anxiety responses and even panic attacks.

The Courage to Live "One Day at a Time".

The practice of living "one day at a time," focusing on the present, is an effe