Imagining the worst of a situation is a survival mechanism—it’s a way of equipping our brains with the tools to handle life-threatening circumstances. However, it can really cause us to panic and freeze, so we feel incapable of thinking through fairly simple situations. Instead of fighting your brain’s ability to think up the worst- case scenario, embrace it! It’s much easier to handle negative thoughts when we allow ourselves to acknowledge them. Therefore, when you feel like you’re spiraling, ask yourself “so what then?” 5 times to help rationalize and break down daunting situations.
It’s good to practice this now, so you are prepared when it happens in real life :)
When you find your brain spiraling from a negative thought, take a moment to stop what you’re doing and breathe (see Three Breaths & Three Wishes).
Acknowledge the negative thought. What is it? Is there a big test coming up? Is there a school dance or big game or play? Whatever it is, write it down and look at it, or say it out loud.
Once you’ve determined the negative thought, ask yourself “So What Then?” and allow yourself to actually come up with a realistic answer. Write it down or say it out loud. Look at/hear it objectively.
Repeat this process 4 more times. Doing so will help you rationalize those worst case scenario/ slippery slope thoughts and reground yourself.
I’LL BE OKAY
The likelihood of what I’m thinking about occurring or standing true is extremely low
I’LL LEARN SOMETHING
Perhaps this will be hard, but there is something to learn and grow from
I BELIEVE IN MYSELF
It seems impossible right now, but I believe in myself, my abilities, and those of the people around me
Record the most powerful ways that you turned around worrying scenarios in the exercise and refer back if you ever need some inspiration.
Remember that you are not alone; everyone faces challenges. Breaking them down into steps can make them more manageable.
Usually, worrying about situations is far worse than being in the middle of them.
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