Do you find that a lot of your negative thoughts begin with the words “What-if?” Does one anxious thought lead to another and another – only to become a negative spiral of worry? When this happens, you’re probably using what if Blues thinking.
Let’s explore what what-if thinking is, why it promotes anxiety, and what you can do to beat the what if blues.
WHAT IS “WHAT-IF” THINKING?
What-if thinking occurs when you make negative predictions about the future, usually starting with the words “What if?” Most of us can relate to Juan’s story of what-if thinking. Juan is running a few minutes late to work. The first thought that pops into his head is: “What if I’m late for my nine o’
But his thoughts don’t stop there.
His negative thoughts start snowballing. “What if I walk in late and everyone looks at me? What if I get nervous and have a panic attack right then and there? What if my boss notices I’m freaking out and I lose my job? What if I can’t afford to feed my family? Oh no! My symptoms are starting again. My heart is racing and I feel like I’m choking. I can’t handle it!”
As you can see, when you use what-if thinking, one negative prediction usually leads to another, and another, and another. This negative chain has a snowball effect that leads to intense feelings of anxiety, loss of control, and physical symptoms.
WHAT YOU CAN DO
Studies show that you have the power to change your thoughts. When you change your thoughts, you create biochemical changes in your brain that affect how your body and mind feel and react. In other words, change your thoughts and you change your reality!
How do you change your what-if thoughts? You do this by using the three “R”s – Recognize, Replace, and Reinforce.
Keep a small notepad with you. Each time you notice yourself thinking a what-if thought, write it down. Writing things down helps you to slow down and expose habitual negative thoughts to the light of day. If you don’t take the time to write down your what-if thoughts, it’s easy to miss them because you are so used to them.
The Onion Technique.
The following technique can help you peel off layer after layer of negative thoughts and reach the core negative belief. I call it the Onion Technique because it’s like peeling off layer after layer of an onion until you reach the core.
Here’s how it works. When you are in a fairly relaxed mood, take out your notepad and open it up to the first what-if thought. Read the thought and then ask yourself: “And what if that did happen? Then what would happen?” Write down your answer.
Repeat this process of digging deeper several times, each time asking “And what if that did happen? Then what would happen?” and writing down your answer.
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After several layers you will reach your core belief – the belief that is at the root of your fears. In Juan’s case he
might reach this core belief: “If I can’t feed my family, my wife and kids will be disappointed in me.
They’ll leave me and I’ll be all alone.” His real fear – what is driving his what-if thoughts – is his fear of being rejected, unloved, and all alone if he disappoints the people he loves.
That’s the belief that Juan needs to replace in order to beat the what if blues. His worry about arriving a few minutes late to the meeting will fade once he addresses this core issue.
Once you’ve pinpointed the core negative belief, decide what your new belief will be. Adjust the old belief so that it promotes your well being and reflects the reality you want to create. When creating your new belief, make sure to:
- Use the present tense
- Use “I statements”
- Focus on what you want (not what you don’t want)
In Juan’s case, here are several new beliefs he may want to use to replace the unhealthy belief:
- “I am worthy of love, even when I disappoint others.”
- “I am loved for who I am, not how much I earn. I love my family and we will get through life’s challenges together.”
- “Since I am human, I will disappoint the people I love occasionally. I can be imperfect and still receive love.”
Once you have chosen your new belief, reinforce it several times a day. Say the new belief with
feeling. Believe that it is true, even if only for a moment. Think it. Say it aloud. Write it down. You can even record
yourself saying the belief for several minutes and then play it back every night just as you’re drifting off to sleep. Just like any other habit, the more you practice, the sooner it will become second nature to you.
Making the new belief a part of your life takes time and consistent practice, but the results are worth it. You chase
away the what-if blues and the physical symptoms that go along with it. And even better, you change the way you look at life!