Her comments follow her research, published in „Personality and Individual Differences”, showing that how people think about the past, present and future influences levels of anxiety and depression regardless of self-esteem, life satisfaction or sense of meaning.

Changing ‘filters’ – the key to better health?

In a year-long study of 566 adults, Nowakowska and her team examined how time perception relates to mental well-being. “Each of us has a unique, unconscious ‘filter’ through which we perceive life and organize our experiences in relation to the past, present, and future,” Nowakowska said.

Psychologists Philip Zimbardo and John Boyd described these filters as “time perspectives.” Research indicates they shape decisions, emotions and mental health.

“The first of them is the past-positive perspective, characterized by viewing the past with nostalgia, focusing on good memories and successes. It is a resource that helps us recover from difficulties,” she said. A past-negative perspective focuses on painful or traumatic experiences and “is often associated with a greater risk of emotional problems,” she added.

She said a present-hedonistic perspective centers on “drawing joy, pleasure, and carefreeness from the present moment,” calling it “crucial for maintaining mental health and recovering from difficulties.” A present-fatalistic perspective is marked by the belief that “what will be, will be,” which “can weaken a sense of agency and intensify anxiety.”

A future-oriented perspective focuses on goals, planning and considering consequences. “Our dominant time perspective is not just a way of thinking, but a risk factor or protective resource for our mental well-being. Changing these ‘filters’ may therefore be the key to better health,” she said.

The team tracked changes in time perspectives and their links to shifts in anxiety and depression symptoms between spring 2022 and spring 2023, during the final phase of the COVID-19 pandemic.

“The three main factors that predict an increase in the severity of both anxiety and depression symptoms over the course of a year are a decrease in self-esteem, a higher past-negative perspective, and a decrease in a present-hedonistic perspective,” Nowakowska told PAP – Science in Poland. “Additionally, an increase in a fatalistic perspective led to higher anxiety levels, while a decrease in a future perspective led to an increase in depressive symptoms,” she said.

Let bygones be bygones, enjoy today

“In the context of both of these emotional difficulties, the most important thing is to avoid a negative view of the past and to work intensively on distorted assessments of one's own experiences,” she said. She added that “it is not about forcefully converting painful memories into positive ones – but about not reinforcing a negative perception of past events. Instead of dwelling on the past, it is better to look for joy in the ‘here and now’. Developing present hedonism – the ability to notice and enjoy even small everyday pleasures – is an important protective tool against both anxiety and depression.”

Negative memories, she said, cannot be erased, but “we can learn to understand them better.” “This involves trying to see ourselves in a better light – recognizing that in difficult moments we reacted as best we could at the time,” she said.

Avoiding fatalism is also important. “It is best to consciously oppose the beliefs of hopelessness and helplessness that fatalism brings,” she said. Maintaining purpose and practicing planning skills protect against depression: “Future orientation and a sense of agency shield us against a sense of meaninglessness.”

“Losing meaning in life is losing our inner compass: we do not know where to sail next or why,” she said. She added that “a decrease in satisfaction is the feeling that the voyage does not meet our expectations, and a decrease in future perspective is the loss of a rudder.” “When these elements fail, the ship (person) drifts towards increased depressive symptoms,” she said.

Nowakowska pointed to the balanced time-perspective model introduced by Zimbardo. “To achieve complete well-being, the most important thing is a balance between all time perspectives,” she said. That balance involves “a predominance of a positive attitude toward the past, moderation in a future-oriented and hedonistic perspective, and avoidance of past-negative perspective and present fatalism.”

“Such a balance allows for a flexible response to life's challenges – we skilfully utilize memories, enjoy the moment, and simultaneously plan for the future without falling into extremes,” she said.

“These results help us better understand why the way we view time can be crucial in the prevention and treatment of emotional disorders,” she said. “Working on self-esteem and other dimensions of well-being is crucial.” This includes recognizing strengths and weaknesses, cultivating a growth orientation and maintaining “the fundamental ability to appreciate oneself and utilize one's resources in daily life.”

“Let us not forget the power of good relationships! Cultivating healthy and supportive bonds can strengthen self-esteem,” she said. This occurs, she added, that “‘seeing ourselves’ through the eyes of people who appreciate us, recognize our potential, and help us build positive, yet adequate, self-perceptions.”

The research was funded by a Preludium grant from the Polish National Science Centre.

PAP - Science in Poland, Anna Mikołajczyk-Kłębek

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