Most of us have the tendency to overthink things and complicate them for unnecessary reasons. We may blow a situation out of proportion just because of our negative thinking and our ability to always think about the worst possible outcome. This leads us to catastrophize the situation and fall into the vicious cycle of negative thinking, building up our anxiety levels and eventually causing us much distress and pain. If such thinking does not find a proper outlet for the emotions to vent, it may lead to behavioural issues or might result in actual physical pain as well.

This worksheet has been made for you to stop catastrophizing your negative thinking and not fall prey to the vicious cycle. Firstly, you have to write down the situation that you are most worried about presently. After this you have to make 2 columns of scenarios imagining things that can worst happen to you and things that can actually happen to you in reality after which you have to answer short questions pertaining to that thought in both the columns such as percentage of the chance that the situation will occur, duration of the situation, etc.

After filling up the answers for these questions, you will have to critically evaluate the situation that caused you worry in the first place and pen down your thoughts about it now.

You are required to be mindful while solving this worksheet since it may trigger certain emotions and feelings. Reach out to our therapist at Ananda to help you cope with such instances. We’d like you to know that this is not a formal assessment that is being done to understand more about your mental wellbeing in general. We just want you to get an insight about your current situation and reach out for help to Ananda’s qualified therapists if you feel so.

After you solve the worksheet, make it a point to discuss the results with your therapist for them to have an insight into your issue and make your healing journey effective and less painful.

We wish this worksheet helps you to stop speculating the worst case scenario always and look beyond the situation.