Sometimes, anxiety stems from a tendency to dwell on worst-case scenarios. When the outcome of a particular scenario seems like it could be negative, people often think about the very worst that could happen.
Perhaps you have been faced with a situation that made you feel uncertain or worried. For example, maybe your boss reached out to you to request a meeting. At first, you might have wondered if they had to give you some feedback on work that was subpar. But over time, those minor worries developed into full-blown anxiety. The next thing you knew, you were lying awake at night and wondering if you were about to lose your job. In another scenario, you are concerned about a health-related symptom and you have scheduled an upcoming visit with your doctor. You may turn to “Dr. Google” and jump to the worst conclusions about what your symptoms may mean.
“What if” thinking can leave you feeling bogged down by fear and dread. But there are ways to shift your mindset. Here are a few strategies to help you deal with “what if” thinking.
Worst Case Scenario
Every once in a while, you might find yourself stuck on the possibility of dealing with the worst possible outcome of a particular situation. But during these moments, it’s important to ask yourself if the “worst-case scenario” is really so bad after all or how would you handle it in a proactive way.
Often, you will find that even the worst scenario you’ve imagined is something that is either extremely unlikely to happen or relatively easy to remedy. In most cases, when you dwell on the worst case you are creating anxiety that does not have to exist yet. As the saying goes, “do not borrow trouble,” but wait until you have the facts to determine your response.
Call a Friend
It’s okay if you need to vent. Calling a friend and asking them for their input on your situation and your thoughts about it can help you find relief.
Many times, your friend will be able to help you put your situation in perspective and see the big picture. Chatting with them might make you realize that what you’re dealing with isn’t as bad as you initially thought.
Disconnect
Nowadays, many of us are spending hours each day in front of a screen. This habit isn’t beneficial for our mental health, and it can worsen anxiety.
Therefore, if you catch yourself caught in a spiral of “what if” thoughts, it might be a good idea to simply unplug for a while. Turn your phone off, close your laptop, refrain researching the worst case, and step away from the TV.
Meditate
Taking a few moments to breathe deeply and meditate can work wonders for your mindset. So, if you find yourself struggling with pervasive “what if” thoughts on a regular basis, beginning a meditation practice can help you shift your perspective.
Mindfulness is all about acknowledging a thought, observing your feelings, and then letting it go, rather than identifying with a particular thought and allowing it to cloud your judgment.
Write in a Journal
Journaling is an immensely beneficial practice. Sometimes, all you need to do to clear your mind is to get your thoughts out of your head and write them down on paper.
As you write about the emotions you’re feeling and all of your worries, you might feel lighter—like a burden has been lifted off your shoulders.
Extra Preparation
Sometimes, you may get stuck on a “what if” thought that you actually have the power to change. If you can address the source of your worries, you might feel like you can finally breathe a sigh of relief!
For example, you may be thinking, “What if I oversleep for my job interview tomorrow?” You can take steps to make sure that won’t happen, such as going to bed early, setting several alarms, and asking a friend to give you a helpful wake-up call.
“What if” it gets worse?
For some types of anxiety, calling a friend, telling yourself to “stop thinking,” and preparing for every possible scenario actually increase the anxious feelings and “what if” thoughts. Or you find some short term relief, but the anxiety returns and you have to go through all the same strategies again and again. When your typical strategies are not working for long-term relief, and you find yourself caught in a loop, it may mean that the “what if” thoughts are potentially obsessive in nature. Speaking with a professional can help you determine if this is the case for you, so you can receive targeted treatment for these types of anxious thoughts.
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Do you feel like “what if” thinking has been holding you back lately? Talk therapy can help you adjust those thought patterns. Read more about anxiety and obsessive compulsive disorder. If you have questions about my therapeutic techniques, please contact me to see how I can help.