We often run away, avoid, or fight from things that we fear. Even though we know that these fears aren’t real. Think of a worst-case scenario that you’re trying to avoid at present or in the near future. Even though you might know that it is not as likely to come true as you have it in your head, you’re having trouble processing or coping with it effectively.
How to Use This Tackling Worst Case Scenario Worksheet
The above worksheet could be used in multiple ways to help you reflect on your anxiety and fears. I often keep a couple of these handy in my journal and use each of them on different occasions. Some people process their thoughts differently than others. So it would be wrong to say that there’s only one way to use this fear worksheet. Below are a few ways you can use this worksheet:
Write Up an Anxiety Essay
Write up a fear essay, expressing the situation that makes your anxious. You may begin by asking yourself: “How am I expecting that my fears/negative thoughts will come true?” “What will happen if they do come true, exactly the way that I imagined?” “What resources will be taken away/lacking from my side?” “How will my fears impact my future life?” “What would I like to happen instead?” “How can I try to balance between my expectations of an outcome to happen differently, and the actual outcome?” “What resources can I try if my fears do come true?” “Is it rational to take it one day at a time?”
Some days you may just want to blurt it out. And I believe writing down your anxious thoughts in the form of an essay is the best way to go about it.
List Down your Anxious Thoughts
I find this to be the most suitable way to use this worksheet, as it gives me the flexibility to go to bed writing down a few negative/anxious thoughts and wake up the next day to add in a few more. I can even use it while taking a shower or having my breakfast.
This way of journaling works like a wonder on different occasions, such as when preparing for a meeting, engaging in a difficult conversation, confronting someone who has betrayed me, or even when I’m about to head to the airport. Every waking hour, my head is full of thoughts that fear me. However, writing those out on this worksheet has helped me clear out my head, process my anxiety rationally, and make the right decisions.
Draw an Action Plan
Some of my readers would suggest that this worksheet could be better for them if there was a section where they could explore the action steps. And I would emphasize that when you’re trying to process those difficult emotions, the approach of problem solving and coming up with solutions comes second to letting yourself ruminate/obsess.
However, this worksheet gives you the freedom to draw a section and list down ways/actions you may take to proceed with those anxious thoughts. Write them down, strike the ones that have worked for you.
How to Tackle Worst Case Scenario? Here’s a Few Tips for You
Worst case scenarios exist in two ways: Either you believe that you can’t cope with a difficult situation, or the situation won’t turn out well for you. Here’s a steps you could take to get out of the worst case scenario that you could be playing in your head:
Step One: Identify your worse case scenario cycle. Are you using the “what-if” thinking pattern that drags you down the hole? Are you trying to avoid something? Is it that you’re having negative expectations of the outcome of a situation? Notice the details of the scenario that you’re playing in your head and give it a name. “A worst-case story” “Grumpy Gina”
Step Two: Create a list of possibilities that differs from your existing story. At this point you dont have to push away your existing negative thoughts. You may simply keep them in front of your eyes, while exploring alternative explanations. “What would I think about if I was not so scared right now?” “How will the situation turn out to be if my expectations were wrong?”
Step Three: Explore alternative actions you can do to break the worst-case scenario cycle. “How can I cope if my worst case scenario did take place?” “What would I do if the best case scenario were to take place instead?” “How would my friends handle this worst case situation if it did take place?”
Sally George is a Psychologist & the Editor of Gentle Meanings. She shares thought-provoking tools, asks insightful questions, and encourages her readers to be gentle with themselves.