And what if something bad happens? What if it goes wrong? What if …?
One of the abilities that sets human beings apart from other animals is our power to anticipate the future. From an evolutionary standpoint, this skill makes perfect sense: it helps us prepare and stay alert to potential threats.
So far, so logical— even beneficial. The problem arises when we get stuck in a catastrophic view of the future, ruminating (thinking too much and obsessively) and trying to control everything to avoid what we fear. Those thoughts become a constant source of anxiety.
Why does this happen?
Our brain does not clearly distinguish between reality and imagination. When we picture a negative scenario and add an intense emotion (like anxiety), the brain reads it as real. That triggers a series of automatic mechanisms:
1. Possibility = apparent certainty If something is possible, then it might happen. If it might happen, I must stay alert. If I stay alert all the time, my mind treats it as the only possible outcome.
2. Anxiety as a real response If I feel anxious about a mental image, my body reacts as if it were truly happening. Physiological and chemical responses switch on as though I were in real danger.
3. Sense of incapacity I start believing I will be unable to face whatever comes. I feel helpless and vulnerable.
In short, we suffer in advance over disasters that will probably never occur. In fact, an estimated 91.4 % of catastrophic thoughts never come true.
The impact of constant anxiety
Sustained anxiety affects our physical and emotional health and robs us of well-being. Not everyone is affected equally; personality, past experiences, and family or social context all play a role.
If you find yourself drifting into an anxious, catastrophic future, here are some strategies to break the loop:
1. Train objectivity with probabilities
Instead of focusing only on the worst case, divide the situation into 4 possible scenarios, each with the same probability (25 %):
Example: “They’re renovating my home, and I’m afraid it will be a disaster.”
- Scenario 1 (25 %) I chose the company carefully; everything will likely turn out well, to my taste, and within budget.
- Scenario 2 (25 %) The renovation will go well, though it might not fully match my taste.
- Scenario 3 (25 %) It won’t look as expected, and I’ll feel disappointed.
- Scenario 4 (25 %) It will be a botched job and a scam.
This exercise trains the brain to consider more options, not just the catastrophic one.
2. Reconnect with your capacity to cope
It’s not true you lack resources. Recall past moments when you managed difficult situations. Trust your experience and learn from others who have overcome similar obstacles.
3. Shift your focus: you can’t control the future, but you can control your attitude
You cannot avoid what hasn’t happened yet, but you can choose your cognitive, emotional, and behavioral response. This choice makes the difference between functional and dysfunctional coping.
4. Thank your mind… and bring it back to the present
Tell it: “Thanks for worrying; I’ll ask for your help if I need it—now you can rest.” Anchoring the mind in the present is essential for well-being. If it’s stuck in the future or the past, it stays in survival mode.
In conclusion
Feeling anxiety is not bad in itself; its intensity and duration make it unpleasant. What matters is the attitude we adopt toward it. With a positive stance, anxiety can be an ally for reaching goals. With a negative stance, it can become destructive.
It is our decision what kind of relationship we want to have with it.
