The Time Machine Technique: Gaining Perspective on Your Worries

Chris Zhang
6 days ago
3 min read

We often feel like our current struggles will last forever, overwhelming us in the moment. When we’re caught up in emotions, it’s hard to imagine feeling any different. But the truth is, feelings change with time. The Time Machine Technique is a simple yet powerful way to step back and gain perspective on your worries.

What Is the Time Machine Technique?

The Time Machine Technique helps shift our focus by imagining ourselves moving backward or forward in time. This approach reminds us that what feels overwhelming now may not even cross our minds in the future.

Looking Back: Finding Comfort in Past Happiness

One way to use this technique is by recalling a happy moment from your past. Think about a time when you felt relaxed, safe, or joyful. For example, picture yourself as a child on a summer day, sipping lemonade with your family. When you immerse yourself in this memory, notice how your mood shifts. This shows that you have the ability to escape the weight of your current emotions and connect with more peaceful feelings.

Looking Forward: Seeing Problems Fade Over Time

Another way to use this technique is by imagining how you’ll feel about your current worry in the future. Ask yourself:

How will I feel about this in a week? A month? A year?
Have I been through tough times before that I eventually moved past?
What other events will happen that will make this less important?

For example, if you’re upset about a mistake at work, consider how much it will matter in six months. Chances are, it won’t have the same impact on you. Realizing that feelings fade can help you gain perspective and worry less.

How Others Think (or Don’t Think) About You

If you’re anxious about what others think, you can also use the Time Machine Technique to shift your perspective. People are busy with their own lives and rarely dwell on our perceived mistakes. Imagine a colleague noticing your nervousness in a meeting—how long do you think they’ll remember it? Most likely, only for a few seconds before moving on to their own concerns.

Reframing Problems: The Power of Perspective

Another helpful approach is “negating problems.” This means looking at worries in a new light by saying, “This is not a problem because…” and finding reasons why it’s manageable. For example:

Worry: “I don’t have a job right now.”
Reframe: “This is not a problem because I have skills, experience, and opportunities to apply for new jobs.”

This technique shifts focus from stress to solutions, making challenges feel less overwhelming.

How Psychotherapy Can Help

While these exercises are useful, sometimes we need extra support. Therapy provides a safe space to explore your worries, learn coping strategies, and challenge negative thoughts. A therapist can help guide you through techniques like the Time Machine exercise, helping you build resilience and feel more in control of your emotions.

If you find yourself stuck in worry, seeking professional help can make a big difference. A therapist can offer fresh perspectives, practical tools, and encouragement to navigate life’s challenges with greater ease.

Final Thoughts

Life is full of ups and downs, but perspective can change everything. By stepping into a mental time machine, you can remind yourself that struggles are temporary, people aren’t thinking about you as much as you fear, and many worries aren’t as big as they seem. With practice—and, if needed, professional support—you can learn to manage anxiety and approach life with more confidence and calm.