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This topic was a real attack on myself as I researched it, which means I needed to cover it. If you read anything from this, please understand two things.
You are not alone in this.
Worst case scenario very rarely is the case.
Why We Rehearse Disaster
Your brain isn’t trying to sabotage you, it’s trying to protect you.
The brain’s main job is to scan for danger. And when it doesn’t have clear answers, it fills in the gaps with worst-case possibilities so you can “prepare.” But in doing so, it puts your nervous system through imaginary trauma over and over again.
Your body can’t tell the difference between what’s real and what you’re rehearsing. So it starts reacting to fear that doesn’t even exist yet… so fun.
Signs You’re Stuck in Catastrophe Mode:
Constantly second-guessing yourself
Assuming people are mad at you with no proof
“What if”-ing everything to death
Physically tense, especially in your jaw, neck, or chest
Feeling drained from scenarios that never happened
How to Stop the Worst-Case Loop
Catch the Spiral Early – This was a big lesson for me in therapy. Once the spiral goes too far, it’s nearly impossible to logic your way out. When you are done with your spiral, try to journal the moments leading up to it. This will help you identify it more consistently.
Ask Yourself Questions – This is a CBT technique I learned in therapy. If you are working with a therapist and you feel it would be helpful, ask about this. Here are the questions that helped me:
Is there actual evidence this is true?
What’s another possible (even neutral) outcome?
Even just reminding yourself you don’t know what will happen can help you detach from the fear.
Let’s Get Physical – I really hope you now have that song stuck in your head. Getting our bodies moving really helps. Take a break and go for a walk.
Be Your Own Coach
If your brain insists on imagining things, meet it halfway:
“Okay, but what if this goes better than I expected?”
Train your brain to expect possibilities, not just problems.
Give yourself some grace as you practice this. I have been in therapy for years and don’t always get it right. The more you try, the better you will get.
If you want to go more in depth with me, join the besties where we grow together. Now go forth and be UNFILTERED.
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Affirmations
❓
I am safe in this present moment.
I release the need to control what hasn’t happened.
My thoughts are not facts.
I am capable of staying grounded even in the unknown
I can handle uncertainty without fear taking over.
My nervous system deserves rest, not rehearsal.
I choose peace over panic.
I give myself permission to expect good things.
I trust myself to adapt to whatever comes.
I don’t need to live through imaginary pain to be prepared.
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