“What if” is the phrase that fuels anxiety.

When faced with a seemingly minor challenge, we can spend hours dreaming up worst-case scenarios. A problem that is actually relatively easy to solve can suddenly feel like an insurmountable obstacle. Even though you’re probably capable of figuring out the issue, you feel paralyzed by all of the “what ifs.”

Asking yourself “what if” over and over again can prevent you from tackling challenges head-on. And thus, this mindset will have you living in crisis mode all the time.

How do you break out of this thought cycle?

Here are a few strategies that can help you stop worrying about the future and get back to living in the present.

Establish a Meditation Practice

Meditation won’t fix everything right away—it’s not a fast-acting miracle cure!

But over time, sticking with a consistent meditation practice will help you feel calmer during stressful situations. Though, don't think you need to spend hours meditating. Try starting with just five to ten minutes a day!

Meditation is just one popular, intentional method of practice mindfulness and learning to stay present. Those “what if” scenarios that we come up with won’t crop up in your thoughts as often if you’re focused on the here and now.

Write It Down

It’s time to break out your journal. Get all of those “what if” thoughts out of your head and down on paper. When you look at your worries all written out, they might not seem so overwhelming. In fact, as you read them, you might realize just how unrealistic most of those possibilities are.

You’ll probably feel somewhat relieved when you take a step back and understand just how unlikely your “what ifs” really are. Most of the things we worry about actually never end up happening!

Seek Evidence

Perhaps you’ve recognized that some of your worries are not very likely to play out, but there are a few possibilities that still make you nervous. How can you soothe those fears? By doing a little research and seeking out the evidence.

For example, let’s say you’re about to go on vacation, but you’re an anxious flyer, and knowing that you have to get on a plane is ruining your excitement. Looking up airplane safety records and seeing just how slim the chance of an accident really is might help you take a deep breath and let go of some of those fears.

Be Proactive

Worrying about something that’s actually in your control? Getting nervous over a potential future problem that you might actually have the power to prevent? Well, then it’s time to take action!

Being proactive is often the key to stopping those pesky “what if” thoughts.

Let’s say that your “what ifs” revolve around your financial situation. Can you make a strict budget and cut out some unnecessary expenses? Could you cancel any subscriptions that you barely use? Would it be possible to pick up some extra hours at work or start some kind of side hustle?

Actively working to solve the issue is the best way to kick those type of “what ifs.”

Talk to a Therapist

Do you feel like no matter what you do, those “what ifs” just keep plaguing you? You don’t have to soldier through it alone. Therapy can provide you with solutions.

A therapist can help you understand where those thoughts are coming from and teach you how to redirect that anxious energy in a healthy way. Sometimes, we just need a little extra guidance to free ourselves from these worries.

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Stuck in a never-ending spiral of “what ifs?” Therapy can help you break out of those negative thought patterns. Contact me today to see if therapy is the right next step for you.

Click here for more information on Anxiety Therapy.