Whether you realize it or not, your mind is always thinking about something. We are constantly interpreting situations that are happening around us and giving them meaning. Sometimes we recognize the thoughts and sometimes the thoughts are so subtle or habitual that we don’t realize we are doing it. Those thoughts impact how we feel and what we do. There are many different thinking styles make us feel bad or prevent us from achieving our goals. One of the most common mindset traps is catastrophizing (think of the word catastrophe when pronouncing). This is when you hear about a problem or have a goal and start with the “what ifs.”

What if I lose my job?

What if they break up with me?

What if I can’t do it?

The fear sets in and the mind starts spinning with the infinite possibilities of all the things that could go wrong.

Although this thought style is great for helping you prepare and plan ahead, you can’t plan for everything your imagination can conjure up. Many times the biggest, worst-case scenarios we fear are unlikely to happen or we have little to no control over it. So how do you stop?

There are 3 great questions to ask yourself that will help get that thinking in check.

1. What is in my control? Figure out what is within your control and focus on that. Let the stuff you can’t control go.

2. What is the probability that your worst-case scenario will come true? Usually, there is a small, very unlikely chance that it will happen. It may be possible, but it is highly unlikely to occur.

3. If it does happen, what will you do? It is unlikely that it is the end of the world. For example, if your worst fear is that you will get fired and then you do, what would you do? You would find another job, right? Would it be tough? Possibly. Will you move past it and figure it out? Absolutely!

4. What could go right? What are the amazing and wonderful things that could go your way? Those are possibilities, too. In fact, they are possibilities that are more likely to come true than the worst-case scenario you are imagining.

Catastrophizing is often a waste of energy. It makes you feel terrible and prevents you from moving forward toward your goals. If this type of thinking is common for you, it’s okay! It is something you can change. It just takes practice. As you practice noticing the catastrophizing thoughts and challenging them with these questions, they will eventually stop having power over you.

Still can’t stop thinking the worst? We can help!