Maybe you’re filled with anxiety because you are focused on what you fear might happen. And you’re imagining the worst-case scenario.
Maybe you’re so worried you’re losing sleep and being anxious all day. Your worst-case scenario is based on your own interpretation of life and what would be the worst thing you fear happening in your situation.
You might be wondering if relief from anxiety is even possible.
But that’s what you truly want – to let go and calm down.
Becoming Anxiety Free Is Possible – But You’ve Got to Stop Focusing on the Worst-Case Scenario
There was a time in my own life when I was focused on the worst-case scenario. My husband and I were in a legal dilemma that involved a family member. I was overwhelmed with thoughts about the terrible things that could happen. The options seemed very real. “What ifs” troubled me constantly. I couldn’t sleep or eat.
My doctor gave me Xanax to calm me down. When things eased up, I chose to get help for my anxiety. Learning to manage worry and fear has made a huge difference!
Since that time, I became an Anxiety Coach so I could help other people who are struggling with this depressive condition.
Here’s what I learned about worst-case scenarios. I hope it can help you too!
#1: What You Focus on Is What You See
It’s true! The world as we experience it is a creation of our own perceptions. We are fiction writers! Fiction is something imaginary or invented. A worst-case scenario is fiction; it’s not true even though it’s real in our minds.
Often, a worst-case scenario is a story written in permanent ink so it’s very hard to erase. It’s difficult to get rid of an imaginary story you’re telling yourself.
“We do not see the world as it is, we see it as we are.” —Anais Nin
#2: The Story in Your Mind Is Called an Interpretation
Your mind comes up with an opinion or judgment about your situation and believes it’s true. Interpretations can be about an event, person, circumstance or experience that your mind identifies as real.
Your mind also automatically looks for evidence that the worst-case scenario it’s telling you is true. This “proof” is based on beliefs and past experiences. And it all tends to be negative.
#3: Sticking with a Worst-Case Story or Interpretation Keeps You Anxious
When negative interpretations get repeated over and over in your mind, worry and fear take over. You may not be able to sleep or eat. You are overwhelmed with anxiety.
Interpretations often include two types of distorted thinking that keep you stuck and make it hard to consider other ways of thinking about a situation.
Making Assumptions
Making assumptions that because something happened before, it will happen again, keeps you trapped. For instance, believing something like, “She got really upset last time, so she will get mad this time,” stops you from imagining a different emotional response.
Limiting Beliefs
Beliefs that limit you in some way keep you from imagining other ways of thinking about a situation. For example, believing, “I don’t have enough time, money, or experience to deal with this situation,” reduces the range of additional ways you could think about a situation.
#4: Ask Yourself: What Worst-Case Story or Interpretation Am I Creating?
Pause and reflect on the story or interpretation your mind is telling you. Consider:
- What’s another way to look at this situation?
- How is my current interpretation of the situation limiting me?
Be honest and open with yourself.
#5: Rewrite Your Story or Interpretation
Take time to think about these questions:
- How could I let go of this worst-case scenario?
- What would someone else (spouse or friend) say about this?
- What would someone with a completely opposite perspective say about this situation?
STOP thinking about the worst-case scenario.
Rewriting your worst-case scenario can change your life!
Remember…what you focus on is what you see.
And what you see makes the difference between having anxiety and being calm.
I hope you can understand and follow these 5 steps to become aware of your worst-case scenario and how it’s causing your anxiety. Change what you’re focusing on and rewrite your interpretation of what’s happening so you can calm down.
However, if you are truly struggling with anxiety, watch my FREE 10-minute video on How to Stop Anxiety.
Also read, Do You Create Your Own Anxiety?
Let’s Have a Conversation:
What worst-case scenarios have you been inventing lately? How have they influenced your life? Have you tried battling them? What strategies have helped you?
