Dealing with “Worst Case Scenario” Thinking

Have you ever wondered why everyone else seems to be coping except you? Because your mind keeps throwing 5-star award winning scenarios of catastrophe your way, so realistic that you feel temporarily paralyzed?

The good news is you are not alone. The other good news is that your nervous system is using the best tools it has, switched on its default setting, to try and keep you safe.

You might argue to yourself, that you don’t worry about anything not outside of potential probability; that in fact, some of these scenarios have happened to people you know. That your worries are real and warranted.

Why change your thinking when you do need to be mentally prepared, you justify to yourself.

I want to help you by separating out two issues that need to be clarified.

First, when there is real reason to worry, and things are uncertain and feel out of our control, it is normal to feel anxious. It’s ok and it would indicate you are human. That’s the good news. We need to be able to read potentially unsafe circumstances and respond accordingly, for example, shopping before shops close, etc. That is why we need our nervous systems.

The second point is when your anxiety isn’t actually helping you with constructive levels of planning and preparedness. When your anxiety begins to take the lead and be the primary voice inside your head. When the scenarios become involuntary and lead you down the garden path to despair, catastrophe or paralysis.

So here are the tools I want to give you today, to help you manage anxiety more effectively.

1. IDENTIFY YOUR STATE OF ANXIETY

Can you recognise that state of mind, when you’re in it, once you’re already there? It feels kind of manic, thoughts racing, hard to focus, excess energy and hard to get out of the space. You may experience heart racing, shortness of breath or even the sense of needing to cry.

2. BE AWARE! CATCH ANXIETY AS IT’S HAPPENING

When you are there, recognise you are there. Say, I am here, I know this place.

3. SEPARATE THESE THOUGHTS FROM THE REST OF YOU

Then, try saying to yourself, I am triggered, this is my anxiety and these (5-star movie) thoughts stem from my triggered state. These thoughts are temporary symptoms of my heightened state of anxiety. They are in my head. I don’t need to take them seriously. What I can do and need, however, is to down-regulate.

4. LEARN TO DOWN-REGULATE YOURSELF

I can do this through getting out of my thoughts and into my body. Relax your muscles, deep sighs and breathe out which releases stress, walk around the block (if possible), and direct out of control thoughts up to a higher power. Know that you may not be able to control the entire scenario, but you can gain control over your mind and body!