5 Ways to Stop Worst Case Scenario Thinking, Stated by a Clinical Counsellor

Written by: Alycia Oliver MCP, RCC

Have you caught yourself jumping to a worst-case scenario when you are in a place of uncertainty? If yes, you are not alone!

What if I told you that the human brain has a tendency to bring us to those dark and scary places for our protection?

Worst Case Scenario Thinking- Why We Do It:

Believe it or not, behind every behaviour is a reason and a function. Yes, you heard me! So why do our minds drag us to those dark and scary places? Why do they allow us to conjure up the worst case scenario that likely will never happen?

We do this for our protection, to micro-process potential and future pain. We are trying to limit the risk of being blind-sided. If we truly believe, even for a split second, that something will happen our body will begin to respond as if it is actually happening. In these moments we are living out this perceived pain and/or fear as if we have already lived it. Subconsciously we believe if we have already felt it, it will be less blind-siding, and therefore the pain will be more manageable.

BUT, most of the time this situation will not occur. So although we believe we are protecting ourselves we are often inflicting pain due to fear and our drive for self-protection.

5 Steps to Manage Worst Case Scenario Thinking:

1. Gain awareness.

The first step to changing your behaviour is being aware of when it is happening. We cannot shift if we are not aware. In the moment tell yourself “ I am going into worst case scenario thinking”.

2. Acknowledge your body

Now, add in some compassion. I often say to myself “thank you body for trying to keep me safe”, followed by “you are micro-processing pain, but this pain is not meant to be felt right now”.

3. Redirect your thoughts.

Pick a few alternative statements you can tell yourself, that go against your worst case scenario thinking. This may sound like “I am strong enough to cope with what comes my way” or “I don’t have any facts that this is true right now”.

4. Self-Soothe.

To self soothe is to tend to your dysregulated nervous system in order to bring yourself back to a regulated state. Your goal may even simply be to manage the intensity of the feeling rather than to take the feeling away. The key here is to learn what your body is trying to tell you, what it needs and giving it just that. It might mean taking a warm shower, doing some breath work, wrapping yourself in a cozy blanket, or moving your body.

5. Get into the present moment.

Worst case scenario thinking happens when we are mentally stuck in the future. After all, the worst case you are building up is in the future. Try getting into the here and now through mindfulness techniques. One activity I gravitate towards is the 5-4-3-2-1 technique. Take a deep breath in and out, scan your environment and identify 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell and 1 thing you can taste.

Final Note:

 Our brain is neuroplastic meaning we are able to change our habitual thoughts. Overthinking and worst case scenario thinking can be debilitating but it does not have to remain this way! If you find that these tools are not enough, please feel free to reach out to one of the Gather & Ground clinical counsellors for further support.