Worst-Case Thinking
What is worst-case thinking?
Worst-case thinking is when your mind automatically assumes the worst possible outcome, even without evidence.
What is one question you can ask to challenge a negative thought?
“What evidence do I have that this is true?”
What is the difference between a thought and a fact?
A thought is an opinion or belief, a fact is something that can be proven.
You send a text and don’t get a reply. What would you do instead of assuming the worst?
Pause and remind yourself there could be other explanations.
Name one coping skill you can use when feeling anxious.
Deep breathing, talking to someone, or journaling.
Give an example of a worst-case thought someone might have.
“If they didn’t text back, they must be mad at me.”
What is “evidence” when looking at a thought?
Facts or proof that support or do not support the thought.
Is this a thought or fact: “They don’t like me”?
Thought
You think someone is upset with you. What is a healthier response?
Ask for clarification or avoid assuming.
What is one grounding technique?
5-4-3-2-1 (name things you see, feel, hear, etc.)
Deep breathing
Box breathing (inhale 4, hold 4, exhale 4, hold 4)
Splash cold water on your face
Hold an ice cube
Focus on your surroundings (name objects in the room)
Listen to sounds around you
Why does the brain tend to jump to worst-case scenarios?
Because the brain is wired to look for threats and try to protect us.
What is an example of a more balanced thought?
“I don’t know what’s going to happen yet, it could be okay.”
Is this a thought or fact: “They didn’t respond to my text”?
Fact
You make a mistake and start overthinking. What can you do?
Take a break, challenge the thought, or use a coping skill.
What is one healthy way to calm your body?
Slow breathing or muscle relaxation.
How can worst-case thinking affect your emotions?
It can increase anxiety, stress, and negative emotions
Why is it important to question your thoughts?
Because thoughts are not always accurate or true.
Why do people confuse thoughts with facts?
Because thoughts feel real and automatic.
You feel judged in a group setting. What coping skill could you use?
Deep breathing, grounding, or positive self-talk.
What is a coping skill you can use in the moment?
Positive self-talk or taking a pause.
What is one sign that your thoughts are spiraling?
Racing thoughts, assuming the worst, or feeling overwhelmed quickly.
What would you say to a friend having the same thought?
“I would tell them it might not be as bad as they think.”
How can separating thoughts from facts help you?
It helps reduce anxiety and see situations more clearly.
You notice your thoughts spiraling. What is your first step?
Pause, notice the thought, and question it.
How can talking to someone help as a coping skill?
It provides support, perspective, and reduces isolation.