Get Out Of Your Head. What’s The Worst Thing That Can Happen?

Does your mind often jump to the worst-case scenarios?

"What if they think I’m not pulling my weight? What if I fail? What if things don’t get better? What if this meeting goes terribly?"

We all can fall into unhelpful thinking patterns at times. But there’s a tipping point where it’s taking you in a downward spiral and leaves you feeling more stressed and anxious.

This clouds your thinking, wastes critical energy, and blocks positive and productive action. At a time when you need your clear head, energy, and action the most.

If this is you – don’t worry. You’re not alone!

Catastrophic thinking – ruminating about worst-case outcomes of a situation – is the most common thinking trap that leads to anxiety and stress in people.

It leads you to overestimate the threat and underestimate your own resources to cope.

People typically fall into catastrophizing when: there's ambiguity, they already fear the situation, they are run down, or there's something they highly value at stake.

You might be checking all those boxes lately ;).

The good news: when you find yourself in this unhelpful thinking, you can shift your attention to more helpful thinking!

Build resilience in real-time! Here’s what you can do . . .

a) Notice without judgment. Where are your thoughts taking you – are they helping or hindering you?

b) Reframe. What, specifically, can you say to yourself or ask yourself to help quiet your inner catastrophizer? What’s a better way to see the situation?

What if everything goes right? What if I nail this project? What can I do?

c) If you need to really challenge your thoughts, look at it from different angles:

What’s the worst outcome that can happen?

What’s the best outcome that can happen?

What’s the most probable outcome to happen?

Now, put your energy into productive action you can take for each probable outcome!

d) Or . . . just go ahead and plan for that worst-case scenario and put your mind at ease! If X happens, you will Y.

You will find you are far more capable than you realize.

When you are caught up in unhelpful ‘what if’s and worst-case scenarios, that is the very moment to challenge your thoughts. It's a cue to pay attention!

The more you do this, the easier and quicker it gets. It’s a muscle you build.

Why does this matter so much?

Because your thoughts influence how you feel, which influences the action you take and the results you get.

You’ll think more clearly, have more energy, and take more positive and productive action. At the very least, you'll feel better.

It really is building your resilience in real-time.

All my best,

What Next?

You can sign up for Stacey's masterclass, The Confident "No" here.

Stacey L. Olson is a Leadership and Certified Positive Psychology Coach, has 15 years of corporate experience and has gone through her own transformational change from burning out to balanced in life while performing at a high level (both in her corporate career and own business). She works with professionals who want to work less, live more and be their best even with all the demands, high expectations and messiness of everyday life. Stacey is the founder of The Balanced Leader™ program and offers executive and leadership coaching, workshops, and speaking.