From late-night worries to office stress, anxious thoughts often begin with the same trigger: a quiet “what if…?” that escalates into tight muscles and rapid heartbeats. Psychologist Jeffrey Bernstein shares a simple phrase that can act as a mental fire extinguisher for these moments. With just a few words, you can shift from a state of overwhelming fear to a more grounded perspective.
How “What Is the Worst That Could Happen?” Stops Anxiety
Psychologist Jeffrey Bernstein suggests a basic but powerful question to diffuse anxiety: “What is the worst that could happen?” While it might seem too simple, this question helps interrupt the cycle of anxious thoughts. Instead of letting your mind spiral into endless “what if” scenarios, it forces you to focus on one specific outcome, bringing clarity to a situation that otherwise feels uncontrollable. This shift from vague dread to clear, focused thinking reduces fear and promotes a more balanced view of reality.
Understanding the Brain’s Love for Worst-Case Scenarios
Anxiety often stems from uncertainty. When the brain detects a potential threat, it begins scanning for danger—real or imagined. The more you entertain “what if” questions, the more your nervous system gets activated, intensifying fear. Bernstein explains how these thoughts “fuel uncertainty and crank up fear,” making it difficult to think clearly. This cycle affects everyone, from children to adults, causing symptoms like shallow breathing, tense shoulders, and a racing heart. The simple question “What is the worst that could happen?” disrupts this loop, allowing the brain to focus on just one scenario instead of multiple hypothetical disasters.
The Role of Cognitive Behavioral Therapy (CBT) in This Approach
This mental reset is inspired by cognitive behavioral therapy (CBT), a well-established method for treating anxiety. CBT encourages individuals to examine their thoughts, test their validity against reality, and replace extreme assumptions with balanced perspectives. The phrase “What is the worst that could happen?” serves as a mini CBT exercise. By identifying the fear and assessing its realistic consequences, you can reframe the situation and remove much of its power over you. In many cases, the worst outcome may be uncomfortable but not catastrophic, helping you feel more in control.
Practical Example: Reframing a Job Interview
Take the example of preparing for a job interview. Your initial thoughts might sound like, “What if I freeze?” or “What if they think I’m incompetent?” Applying the phrase, you ask, “What is the worst that could happen?” The worst might be feeling nervous, stumbling over a few answers, or not landing the job. However, rather than fearing the situation, you realize that these outcomes are manageable. You may feel disappointed for a day or two, but you will keep applying and prepare differently for the next opportunity. This shift in perspective helps reduce the intensity of the fear.
How to Use This Question Effectively
Using the question “What is the worst that could happen?” can be an incredibly effective tool to manage anxiety. Here’s a simple step-by-step approach:
- Notice the spiral: Recognize when your thoughts are starting to spiral.
- Ask the question: Silently or aloud, say, “What is the worst that could happen?”
- Answer honestly: List realistic worst-case scenarios, not exaggerated or extreme ones.
- Check survivability: Ask yourself if you could cope with the situation. Look for concrete solutions.
- Reframe the story: Remind yourself that the situation may be tough, but it’s not the end of everything.
By following these steps, you can regain control over your anxious thoughts and navigate through challenging situations with a clearer, more balanced mindset.
