When my mind goes to the future, I'll bring it back to the present.

Repeating this phrase to yourself can help ease anxiety in several ways:

• Reduces rumination: By acknowledging that your mind is wandering to the future, you're becoming more aware of your thought patterns. This awareness can help you break the cycle of rumination, which can contribute to anxiety.
• Encourages mindfulness: The phrase reminds you to bring your focus back to the present moment. Mindfulness practices have been shown to reduce anxiety by helping individuals focus on the here and now, rather than getting caught up in worries about the future or regrets about the past.
• Provides a sense of control: By telling yourself that you'll bring your mind back to the present, you're not letting your thoughts take control. This can be particularly helpful when anxiety makes you feel like your thoughts are spiraling out of control.
• Helps reframe worries: This phrase can help you reframe your worries about the future as mere thoughts, rather than certainties. By acknowledging that your mind is simply "going to the future," you're reminding yourself that these thoughts are not necessarily reflective of reality.

Remember, the goal isn't to suppress or avoid thoughts about the future entirely, but to learn to observe them without getting caught up in them. By repeating this phrase, you can cultivate a greater sense of calm in the face of anxiety.