Kung Fu Panda: Learning to Live in the Present
In Kung Fu Panda, Master Oogway tells Po, the reluctant hero, “You are too concerned about what was and what will be. There’s a saying: “yesterday is history, tomorrow is a mystery, but today is a gift. That is why it is called the present.”
As with lots of children’s films, there’s a moral to the story: learning to live in the present is key to reducing anxiety and regret, increasing happiness, and enjoyment of life.
The Past and the “if only” trap
Dwelling on the past can result in regret, guilt, and low mood. Po initially feels trapped by his own history - believing that because he grew up making noodles, he is not meant to be a Master. This resonates with how we can become imprisoned by our own memories or past mistakes, leading to feelings of shame and inadequacy. When we replay past decisions over and over, thinking “if only” or “I should have,” we engage in rumination. This habit can foster depression, robbing us of the ability to live in the present.
Similarly, nostalgia, while comforting, can also prevent someone from fully engaging with their current life. While it’s natural to look back on fond memories, excessive nostalgia, such as that of mid-life crises, can make the present seem dull by comparison. For instance, an individual who continually compares their current life to their younger days - often viewed through a rose-tinted lens - might struggle with dissatisfaction or where they are now, ignoring advantages, such as the wisdom that comes with age.
The future and the “What If?” trap
Anxiety is often rooted in worries about the future, a time we can never absolutely control or predict. When Po is fixated about possible future failure, he becomes stuck in fear and doubt, unable to appreciate the present moment. In psychology, this is known as anticipatory anxiety - when an individual spends too much time worrying about potential negative outcomes. Common signs of this include constantly imagining worst-case scenarios, procrastinating due to fear of failure, and finding it impossible to make decisions because of the fear of things going wrong.
When we worry about financial security too much, we can avoid taking holidays or spending money on leisure activities because we worry about having to save for the future. While financial responsibility is important, obsessively planning for the future at the expense of the present can lead to burnout and dissatisfaction. You might say, “I’ll relax when I retire,” but this mindset often leaves people missing out in the present - like spending time with friends and family - or engaging in hobbies.
This future-focused anxiety also manifests in fear of risk. Someone might avoid ever changing jobs, starting a business, or traveling because they are terrified of potential failures or setbacks. By avoiding any situation where they might fail, they also miss out on opportunities to grow and enjoy life fully.
The present: how therapy can help you stay here
Therapy, particularly practices like mindfulness-based cognitive therapy (MBCT) and acceptance and commitment therapy (ACT), can be really effective in helping people break free from the mental traps of dwelling on the past or worrying excessively about the future. These therapeutic approaches emphasise the importance of being present—mindfully engaging with the current moment without judgment or over-analysis.
For example, MBCT encourages patients to practice mindfulness exercises that ground them in the present, whether it’s through focused breathing, body awareness, or engaging with their environment through their senses. The practice teaches individuals to observe their thoughts and feelings without getting swept away by them. This shift in perspective allows people to recognise that their thoughts are not necessarily facts and that they do not need to act on every fear or regret that enters their mind.
Similarly, ACT teaches people to accept the things they cannot change, rather than fighting them or wishing they were different. The goal is not to eliminate negative thoughts or feelings but to change how we respond to them. By focusing on our values and taking action toward a meaningful life, even in the face of uncertainty or discomfort, we can learn to enjoy the present and the opportunities it holds.
Conclusion
Master Oogway’s wisdom is a reminder that, whilst both the past and the future can inform our decisions, they should not dominate our thoughts. When we fixate too much on either, we risk losing touch with the only time we can really control - the present. By learning to live more in the moment, we reduce anxiety, let go of regret, and begin to fully appreciate the now.