Worry, Catastrophizing, and the Human Condition in Recovery
“Don’t worry about the future. Then you only cross the bridge once.” An AA share.
When I see and hear so many aphorisms on this subject, I realize I am not alone. Future catastrophizing seems to be part of the human condition.
A few reminders that keep showing up for a reason:
- “Worrying is like paying a debt you don’t owe.” — Mark Twain.
- “We suffer more often in imagination than in reality.” — Seneca.
- “Worry does not empty tomorrow of its sorrow; it empties today of its strength.” — Corrie ten Boom.
I can see God speaking to Adam, “I have given you a great invention, imagination. But you must use it with care; if it gets out of hand, you will never enjoy what is in front of you because you will be so afraid of what you think might happen.”
Not only do we fail to enjoy and appreciate what is right in front of us, but we might also miss a significant problem with our present state and condition, and, as a result, suffer grievous harm. Alternatively, we might miss a glorious opportunity to advance and benefit ourselves and others.
Thinking About the Future Without Fear: AA Principles in Practice
But does this mean we never think about the future? We think not!
Applying the principles and practices of the Program, we think about the future constructively and with discipline.
Daily Inventory and Constructive Planning: From Navel-Gazing to Clear-Eyed Action
Before I practiced the principles, I spent my self-examination time thinking about myself, but it was self-absorbed navel-gazing. Now, practising the principles of the program, pen in hand, I review my conduct and behaviour with care and discipline.
I used to spend time thinking about the future, but it was either daydreaming flights of fancy or catastrophizing flights of fear. Now, practicing the principles of the program, each day I plan for the future with a clear-eyed, realistic focus.
Books to Support Your Twelve Step Journey
If you’re looking to explore Step work, spiritual awakening, and personal transformation more deeply, check out The GEMS Series: 12-Step Shares, Notes and Thoughts. These books offer insights, reflections, and real-life recovery experience that complement the journey through the Twelve Steps.
The books in The GEMS Series: 12-Step Shares, Notes and Thoughts can be purchased through my estore or the major online book retailers. Look for GEMS, More GEMS, Still More GEMS, and More GEMS Revealed.
Frequently Asked Questions
What does “cross the bridge once” mean in recovery?
It’s a reminder not to mentally “re-live” future problems before they arrive. When I worry, I cross the bridge in my imagination and then cross it again in real life. Recovery invites me to stay present, handle what’s in front of me, and trust I’ll meet tomorrow with help and tools.
Is worrying the same as planning?
No. Planning is practical and specific: it identifies next steps, timelines, and support. Worry tends to loop without action, feeding fear and draining energy. In recovery, I aim for disciplined planning—then I let the rest go.
What is “future catastrophizing” (or “future tripping”)?
It’s when my mind jumps to the worst-case scenario and treats it like a guaranteed outcome. It often sounds like: “What if everything falls apart?” Recovery helps me notice that pattern, return to reality, and focus on what I can do today.
How do AA principles help with fear about the future?
They shift me from spinning thoughts to grounded actions: inventory, prayer/meditation (as I understand it), honest conversation, amends when needed, and service. Instead of predicting disaster, I practice the next right thing with accountability.
What does “pen-in-hand” daily inventory look like?
It’s a simple written review of my day: where I was selfish, fearful, dishonest, or resentful; where I showed courage, kindness, or restraint; what I owe in amends; and what I’ll do differently tomorrow. Writing keeps it concrete and helps prevent rumination.
How do I stop spiraling when my mind races ahead?
Try a quick reset: name five things you can see, four you can feel, three you can hear, two you can smell, and one you can taste. Then ask: “What’s the next small, useful action I can take today?”
Does letting go of worry mean ignoring real problems?
No. Letting go means I stop rehearsing outcomes I can’t control. If a problem is real, I address it: gather facts, make a plan, ask for help, and take responsible action. Presence is not denial—it’s clarity.
What if my “imagination” keeps turning against me?
Imagination is powerful—great for hope and creativity—but it needs boundaries. I can redirect it into constructive planning, gratitude, or visualization of healthy actions (like calling my sponsor, going to a meeting, or completing an inventory) instead of rehearsing disasters.
Who should I talk to when fear and anxiety feel overwhelming?
In AA, that can include a sponsor, trusted sober supports, and your home group. If anxiety feels intense, persistent, or unsafe, it can also help to speak with a qualified mental health professional or your healthcare provider.
How can addiction recovery books support this “clear-eyed” daily practice?
Good recovery books reinforce principles you’re already practicing—inventory, emotional sobriety, and day-by-day living. Look for books with reflections, prompts, and practical exercises you can use daily. Many people read a short passage each morning and write one concrete action for the day.
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