Worry starts a domino effect.
When it springs up, it activates an avalanche of fatalistic thoughts. As these snowball, you’re swept away by fear and anxiety, until you land up drenched, in your (perceived) worst case scenario.
There, you wonder, “How did I get here to begin with?”
Fear is often based on unsolved problems
Generally, fear is generated by the thought of a problem. If a problem has an automatic solution, it isn’t that scary. If your toilet begins to overflow and you know how to turn off the main valve, you aren’t overly fearful that you’ll have water damage; however, not knowing what to do can cause stress and anxiety as you watch more…and more water…cascade across your flooring.
Fear conjures up images and scenarios in our minds that are generally worst case. In most instances, these worst-case scenarios will never happen, but the fear that they could, can be overwhelming. The best way to gain relief, and defeat these worst-case scenarios is to embrace them and take them on.
Move forward from your worst-case scenario
What’s causing your fear and worry could relate to a situation you’re experiencing right now, or what you imagine could happen in future.
Either way, to alleviate the fear, it helps to jump to the end of the line with your fear, all the way down to your worst-case scenario.
Fretting yourself into an anxious, even fearful frenzy, unfortunately happens easily. In most instances, the following formula is followed:
What if? + negative expectation = Fear, Worry, Anxiety
When your fear and worry is fed by further negative thoughts, you land up, in what you perceive to be, the worst-case scenario.
Though it might be tough, force yourself to face the question, “What if the worst-case scenario really could happen?”
Now face and embrace the worst-case scenario, and start to deflate it by simply asking, “And then what?”
As you ask this question, it is very important to focus on a solution. Drive your thoughts in a more positive direction. Focus on the steps you can take. As you do, the ultimate solution to your situation or dilemma reveals itself.
At all costs, avoid concentrating on further negatives, whilst asking “And then what?” That will just keep you stuck in a negative thought loop.
Depending on your worst-case scenario, you might ask “And then what?” three or more times to completely deflate it. Once there’s no air left, you have found a solution.
Here’s an example of how this can work:
Worst-case scenario: Job Loss
What if I lost my job?
I’d file for unemployment.
And then what would I do?
I’d cut back on expenses.
And then what would I do?
I’d take the time to update my resume.
And then what would I do?
I’d network for new opportunities.
And then what would I do?
If I’m presented with new job opportunities, I would take one of them.
If opportunities don’t present themselves, within a given timeframe, I’d consider tapping into my other skills to find new ways to make money.
See how the worst-case scenario is deflated within a couple of seconds?
It’s easy enough to do, isn’t it? Plus, you feel relieved and have a workable solution.
The awareness that there are steps you can take, even in the worst of cases, can help reduce fear and make it easier to face uncertainty and difficult situations.
You can apply “And then what?” when you’re stuck in a whirlwind of worry about a worst-case scenario and you need a way out.
It’s equally effective, when you’re feeling calm, yet unsure of possible solutions to a dilemma you’re faced with. In both instances, as you focus positively, solutions reveal themselves.
You can prepare for anything that your fear and imagination can create. Generally, your worst-case scenario is a product of your imagination and is far worse than what might actually happen.
Use the simple, powerful question “And then what?” to deflate the worst-case scenario and find solutions.
Many of my private clients, who have enrolled in the Wipe Out Worry and Anxiety Program, say one of the best things about this short process is, when you unravel the worst-case scenario, it helps solve problems before they even happen.
When you solve problems before they happen, it flattens your fear and worry, and it calms and comforts you. Now you feel more in control, and you have a plan to move forward.
