When you’re worried, your mind can jump straight to the worst-case scenario—and suddenly, something that might happen feels like something that will happen. Taking a moment to gently question that thought can help ease its hold on you. You don’t have to convince yourself that everything will turn out perfectly. You’re just making room for other possibilities, including the possibility that you’ll be able to handle whatever comes.
Instructions:
Put the worry into words. What are you afraid will happen? Write it down as honestly as you can, without judging yourself for having the thought.
Get a little curious. Ask yourself, “What makes me think this will happen? Is there anything that points to a different outcome?” Imagine a friend shared this same worry with you. What would you want them to consider?
Try a gentler, more balanced thought. Choose something that feels believable, even if it’s only a small shift. For example: “This might be uncomfortable, but it may not go as badly as I’m imagining. And if it’s hard, I can take it one step at a time.”
