What’s the worst case?

Let’s plan for it.

This one is a bit counterintuitive and I will be the first to admit it's not for everyone.

That said, it's also one of the only tools in *my* bag that can really stop certain anxious thoughts in their tracks. So I'm going to share it!

--

Planning for the worst case scenario.

The key bit is planning. Simply imagining the worst case is very unlikely to help.

I start by asking myself - okay, what's the worst case scenario. What am I most afraid of happening?

(Note: If you're prone to rat-holing on the negatives, try to pick a worst case scenario *before* you're the only human left alive on Earth.)

My answers tend to fall into three buckets.

1) A concrete event that I can identify and mitigate. For example, the other day I had to park my car somewhere kind of sketchy. I was feeling anxiety about it. I asked myself why. The answer was that I worried Charles would be upset if the car was broken into. Mind-reading. I asked for his assurance that it would be okay if something happened. He said of course. Pretty much all of my anxiety over the situation dissipated. Yes something might happen, but even the worst case was fine. Earlier today, my younger son got what looked like pinkeye. I was anxious waiting for our pediatrician to call back. I hate waiting. I was anxious that they'd never call. Addressable. I called a telehealth place and had an appointment immediately.

2) A pretty unfortunate situation seems likely. It's not something there's going to be a quick fix for. Say, schools are shut down indefinitely. That sucks. But we can make a plan. There can be backup ideas or preparations. It's not what anyone wants. But I feel so much more in control if I know what is potentially hiding in my future and have already thought about how to get ready. Do what you can and then keep living your life. You already did what you can.

3) No everything really really sucks and I see no way out of this. Okay. Time for acceptance skills. There are worst case scenarios that truly would be awful. It sucks that life is that way but it is. I try to remind myself I have survived things I thought I wouldn't before. Also this might be a good time for my anxiety meds.