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Generation Tick Tock
Are you chronophobic? How to cope if you fear time is moving too fast
By Kerry Law
2 years ago
6 min read
Ever feel like life is speeding along too fast, leaving you feeling anxious or sad? You could have chronophobia. Experts explain why this is and what we can do to keep our feelings about time under control.
It’s around this time of year that my chronophobia kicks in. The seasons are shifting, summer seems like the ancient past now that the work/school routine is in full swing, social get-togethers are being scheduled for next year and everyone’s banging on about Christmas… It makes me feel as though we’re hurtling through life: good times are becoming mere memories, opportunities are flying by, children are growing up too fast. Time is running out!
My chronophobia – the fear of the passage of time – is, in a clinical sense, fairly mild. It tends to manifest as a low hum of time-related dread that occasionally surfaces, making me feel a little anxious or sad, and causes me to shut down conversations about ‘The Future’. But for some, it can be a full-blown anxiety disorder.
“Like most phobias, chronophobia can present itself in many ways – some people may fear time is passing too quickly, while others may struggle with time passing too slowly and therefore feeling trapped,” Lowri Dowthwaite-Walsh, cognitive behavioural psychotherapist and senior lecturer at University of Central Lancashire, tells Stylist.
Time can seem to speed by in a disorienting blur
“The anxiety itself can be mild or intense, with symptoms including panic attacks, sleep disturbance, nightmares, social isolation and depression. When anxiety is very high or there is an element of trauma, people may feel detached from their lives and believe life isn’t real. This is known as ‘derealisation’,” she adds. This more extreme end of the disorder can make individuals feel as though they are living in a dream, are disconnected from people, and that objects around them aren’t real.
Claire Elmes, therapist and life coach at Inspire You, adds: “In severe instances, individuals may encounter a distortion of their perception of time – it can appear to either drag on endlessly or speed by in a disorienting blur. These extremes can result in significant distress and disruption in daily life, impacting relationships, work and overall wellbeing.”
But you don’t have to experience such severe symptoms to be affected by chronophobia. Elmes explains that even a mild form can impact your everyday life.
She says: “Some people may simply experience a sense of unease or restlessness when contemplating the relentless progression of time. This might manifest as subtle feelings of anxiety or sadness, particularly when reflecting on past events or contemplating the future. This unease can lead to behaviours such as avoiding long-term planning.”
What can trigger chronophobia?
A small child barely has any appreciation of time (just try getting a five year-old ready for any appointment, ever), so when do we develop this fear of time passing?
Dowthwaite-Walsh explains that older people or those with a terminal illness tend to be more vulnerable to chronophobia – not surprising when you feel you’re near ‘the end’. But younger people can experience it too. If the mere changing of the seasons isn’t enough of a trigger, get ready for a possible brush with chronophobia around any milestone birthdays or big life changes.
“It often becomes more noticeable during moments of significant life transitions or when individuals are dealing with major life events like the loss of a loved one. Furthermore, the perception of time can undergo changes as we age, with this transformation acting as a catalyst for chronophobic feelings,” explains Elmes.
Credit: Getty
Remember that first Covid lockdown when time seemed to simultaneously go by really fast and really slowly? We may be almost four years on but, according to Dowthwaite-Walsh, chronophobia could be one of the lasting after-effects of that period.
She says: “Research suggests that incidents of chronophobia rose during and following the pandemic. Young adults in particular felt like life was on hold and that key milestones like buying homes, getting married and starting families were passing them by. Covid also increased anxiety around health and dying, which is also linked to a fear of time.”
Elmes adds: “The uncertainty, isolation and profound changes to our day-to-day lives during lockdown disrupted our usual rhythms and made it challenging for many to gauge the passage of time accurately. As we continue to navigate the post-pandemic world, it’s possible that some individuals may still grapple with these after-effects, which can include symptoms resembling chronophobia.”
How to control time-related anxiety
Like some sort of superhero, it turns out that we can control time… or, more specifically, our perception of time and our attitude to it, to ensure it doesn’t control us.
If chronophobia is having a significant and negative impact on someone’s life, with debilitating symptoms, both experts recommend CBT (cognitive behavioural therapy), coupled with medication if appropriate. Dowthwaite-Walsh explains: “CBT helps people to gradually confront, rather than avoid, their fear, whatever that might be. It also helps to balance out negative thoughts and engage in more rewarding behaviours that can help individuals feel more connected to themselves and others.
“Other talking therapies may also be helpful to have worries acknowledged and understood, as some people with chronophobia may not have shared their concerns and can feel embarrassed,” she adds.
If your symptoms are mild and you don’t feel that therapy is the route for you, the experts suggest some simple exercises you can do yourself to ease any time-related fears.
Practise mindfulness
“Practising meditation, yoga [and breathwork] can help slow down time and allow you to focus on the present. This helps reduce feelings of stress and anxiety and builds a greater connection to the body and sense of self,” suggests Dowthwaite-Walsh.
Keep a journal
“Journaling can be a great way to reflect on what you are doing and experiencing every day. Keeping a journal gives you a base to go back to and review the many things you’ve done in life and appreciate your accomplishments. We’re often surprised reading back over old entries because we generally don’t remember everything we’ve done on a day-to-day basis, so this can be comforting,” says Dowthwaite-Walsh.
Elmes adds: “[Journaling] allows you to explore your thoughts and identify patterns. Reflecting on your feelings about time and your daily experiences can be enlightening.”
Play with pets
“Spending time with animals can be very healing and rewarding,” says Dowthwaite-Walsh. “As far as we know, animals don’t worry about time so they are excellent mentors. Stroking a cat or playing ball with a dog can help you engage in the gentle pleasure of just being in the here and now.”
Repeat positive mantras
It can be helpful to remind ourselves that, in reality, time ticks along at the same steady pace that it always has. “Using positive mantras or affirmations can shift your mindset from fearing time to appreciating it. Phrases like ‘I am in control of my time’ or ‘Each moment is precious’ can be helpful,” Elmes says.
Sharpen your time management skills
“Developing effective time management skills can provide a sense of control over your day. Create to-do lists, set achievable goals and prioritise tasks to make the most of your time,” suggests Elmes.
She adds: “Remember, if your chronophobia symptoms worsen or significantly impact your life, seeking professional help is always advisable.”
This article is part of Generation Tick Tock, a series exploring our complex relationship with time. You can read the full series here.
Images: Getty
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