If you’ve ever found yourself spiralling into a pit of what-ifs, imagining the absolute worst outcome for even the simplest situation, you’re not alone. This mental habit – commonly referred to as “worst-case scenario thinking”, is a form of catastrophising that can keep you stuck in anxiety, robbed of any joy, and held back from opportunities.
While it often feels automatic, this type of thinking can be unlearned.
Here’s how to stop worst-case scenario thinking and replace it with a more balanced, grounded mindset:
1. Recognise it for what it is
The first step is awareness. Notice when your thoughts begin to drift toward catastrophic outcomes. Maybe you haven’t heard back after a job interview and your brain starts whispering, “They hated me. I embarrassed myself. I’ll never get a job.” Pause. Label the thought as a worst-case scenario. Once you name it, you can tame it.
Pro tip: Keep a “thought log/journal” for a week. Jot down moments when your mind leaps to the worst possible outcome. Patterns may emerge
2. Ask yourself: Is it true?
When your brain jumps to conclusions, challenge the narrative. Ask:
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What actual evidence do I have for this thought?
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Have similar situations in the past turned out this way?
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What are some other possible (more likely) outcomes?
Most of the time, our fears are based on assumptions, not facts.
3. Ground yourself in the present
Worst-case thinking drags us into a future that doesn’t exist. Bring yourself back to the present by engaging your senses:
Take a walk and notice five things you see or hear, do a breathing exercise (inhale for 4, hold for 4, exhale for 4) or use grounding phrases like “Right now, I am safe. Right now, nothing bad is happening.”
Being present interrupts the anxious loop and reminds your body that you’re okay.
4. Use the “best-case, worst-case, most likely” method
Balance your perspective by thinking through:ˆ
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Worst-case scenario (you probably already thought of this).
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Best-case scenario (what would the ideal outcome look like?).
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Most likely scenario (what typically happens in situations like this?).
This exercise can bring logic and rationality into an emotionally charged moment.
5. Practice self-compassion
Often, worst-case thinking is rooted in fear of failure, rejection, or loss. Behind the thoughts is a deeper fear that you won’t be able to handle it. But you can. You’ve made it through hard things before. Speak to yourself like you would a friend:
Self-trust is the antidote to catastrophizing.
6. Limit overexposure to triggers
Consuming too much bad news, scrolling through social media highlight reels, or surrounding yourself with negative people can feed your anxiety. Create boundaries that protect your mental space – whether that’s a digital detox, mindful media consumption, or spending more time in calm, uplifting environments.
7. Seek professional help if needed
If worst-case thinking is constant and interferes with your daily life, speaking to a therapist can make a world of difference. Cognitive behavioural therapy (CBT) is particularly effective for interrupting negative thought loops and retraining your brain to respond differently.
Worst-case scenario thinking is your brain’s misguided attempt to protect you from harm but it often causes more harm than the imagined danger ever could. You don’t have to believe everything you think. With awareness, intention, and practice, you can quiet the spiral, regain perspective, and lead a calmer, more grounded life.
You’re capable. You’re resilient. And you’re not alone.
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