How to Overcome “What-If” Thinking That Feeds Your Anxiety
When you have anxiety, intrusive thoughts can cause you to spiral into endless what-if scenarios. The constant nagging feeling that something is wrong, or being afraid that something bad is going to happen, is mentally exhausting. “What-if” thinking doesn’t just feed anxiety—it can keep you stuck in a loop of worry and fear and hold you back from truly living in the present and enjoying your life. Fortunately, though, you do not have to let these thoughts control you. You can learn how to break free from this way of thinking and enjoy peace of mind.
Understanding “What-If” Thinking
“What-if” thinking is when your mind runs through possible, often worst-case scenarios. These, for example:
- “What if I get fired?”
- “What if my partner breaks up with me?”
- “What if my partner’s family doesn’t like me?”
While it’s normal to feel uncertain sometimes, when this type of thinking becomes constant and overwhelming, it can heighten anxiety and distract you from focusing on the present moment. You start imagining all the worst possible outcomes, most of which never come true.
Why Does “What-If” Thinking Even Happen?
It’s different for everyone, but here are some common reasons why “hat-if” thinking may occur:
- Fear of the unknown: The future feels uncertain, and your mind tries to predict what could go wrong.
- Perfectionism: A desire to control every situation and outcome can make you question every possible outcome.
- Past experiences: Negative past events can create a habit of expecting the worst.
Though it’s natural to worry, letting “what-if” thinking dominate your mind and life keeps you stuck in fear and prevents you from living life.
How to Break Free From the “What-If” Cycle
The good news is that with some practice, you can stop these thoughts from controlling your life. Here’s how:
Challenge Your Thoughts
When you catch yourself thinking “what-if,” take a moment to pause and ask:
- How likely is this to happen?
- Has this scenario happened before?
- What’s my reason for thinking this could happen?
Often, the situations you worry about are unlikely to occur, and even if they did, they are manageable.
Ground Yourself in the Present
The more you focus on the future and its unpredictability, the more anxious you may become. To break the cycle, bring your attention back to the present. Pay attention to what you can see, hear, and feel in the moment. Touch something comforting, listen to music, or feel the ground beneath your feet. This can help calm your thoughts.
Reframe Your Thoughts
When you feel your mind racing, try shifting your thoughts to more positive ones: Instead of “What if I fail?” try, “What if I learn from this experience?” Shift from focusing on fear to focusing on growth. “What if I don’t know what will happen, but it turns out to be better than what I was hoping for?” reframing your thoughts helps turn anxiety into a more manageable challenge.
Focus on What You Can Control
Instead of ruminating over the unknown, focus on what you can do. Plan well and tackle one task at a time. Start by taking one step at a time, like preparing for your day or tackling a small task. Prioritize self-care and activities that keep you grounded. Try a bubble bath, reading a good book, jogging, talking to a friend, or enjoying a hobby.
Seek Support If You Feel Alone
It’s easy to get caught up in the endless loop of “what-ifs,” but you don’t have to let anxiety take control of your life. If you or someone you know is struggling with persistent anxiety or constant “what-if” thinking, schedule a consultation with me today. Therapy can help you explore strategies that will help you find peace again.