Why Does My Mind Keep Thinking the Worst?

Do you find yourself automatically imagining the worst possible outcome?

A small problem happens and your mind jumps several steps ahead.

A mistake at work becomes “I’m going to lose my job.”

A bill arrives and becomes “I’m going to lose my home.”

Someone doesn’t reply to a message and you start thinking “Something must be wrong.”

When you’re feeling anxious, it can be easy for your mind to focus on what could go wrong rather than what is actually happening.

WHY DO I ALWAYS THINK THE WORST?

When we’re worried or anxious, our minds can become more alert to possible problems or threats.

Sometimes this is useful. Thinking ahead can help us prepare for things.

But sometimes our thoughts go much further than the information we actually have.

We can move quickly from:

“This might happen”

to:

“This is going to happen.”

The thought can feel convincing, even though we don’t yet know what will happen.

WHAT IS WORST-CASE THINKING?

You may hear this described as catastrophising or catastrophic thinking.

It simply means imagining a situation becoming much worse than you currently have evidence to believe it will.

For example:

Something happens:Your manager asks to speak to you.

Your thought:“I’ve done something wrong.”

The thought grows:“I’m going to lose my job.”

Then grows again:“I won’t be able to pay my bills.”

The conversation with your manager hasn’t even happened, but your mind has already created an outcome.

HOW CAN I STOP THINKING THE WORST?

You don’t have to force the thought away.

Instead, try questioning it.

Ask yourself:

What do I actually know?

Separate what has happened from what you’re predicting might happen.

What evidence do I have?

Is there evidence that supports your worry? Is there also evidence that points towards another outcome?

Are there other explanations?

Your manager may simply want to discuss a piece of work. The person who hasn’t replied may just be busy.

What would I say to somebody else?

We can sometimes be much more balanced when looking at another person’s problem than our own.

BRING YOURSELF BACK TO WHAT YOU KNOW

When your mind starts racing ahead, try saying:

“That’s something I’m worried might happen. It hasn’t happened.”

Then bring your attention back to the situation you actually have in front of you.

If there is something practical you can do, identify one small next step.

If there isn’t, try to avoid solving a problem that doesn’t yet exist.

WHEN SHOULD I ASK FOR MORE HELP?

Consider speaking to your GP or another appropriate healthcare professional if worrying about worst-case outcomes is happening regularly, is difficult to control or is affecting your everyday life.

This could include avoiding situations, repeatedly seeking reassurance, losing sleep or finding it difficult to concentrate on other things.

Anxiety or everyday worry, what’s the difference?
Why am I worrying about things I can’t control?
Managing racing thoughts

WOULD YOU LIKE TO TALK TO SOMEONE?

Sometimes it can help to talk things through.

General information only. This is not a diagnosis or a substitute for professional healthcare advice.