- If _______ happens, someone will die.
- I will never get better.
- I’m a failure, and no one will love me.
- I will never be happy.
- I can never be fixed.
Dealing with the Worst Case Scenario
This worksheet comes from Mental Health America’s Mental Health Month 2021 Toolkit
Below is a sample version of the activity from the worksheet. Try it out.
A sample exercise for Dealing with the Worst Case Scenario
Examples of Worst-Case Scenario Thoughts:
Here are some steps you can take on the path to healthier thought patterns:
- Write down any and all worst-case scenario thoughts you find yourself having, whether they are truly worst-case scenarios or not.
- Look at the thoughts from Step 1. Pick 3 that stand out that you want to address, and write those down too.
- Question each thought by asking yourself: “Are you sure the thought is true or will happen?” | “Is there any evidence it is true or not true?” | “Is the thought more rooted in your feelings or reality?” | “If it is reality, are you able to cope with it? Have you coped with it before?”
- Looking at the thoughts above, reframe your negative thoughts by brainstorming what you need to tell yourself in order to feel better.
- Write down these reframed thoughts and put them in a place where you are most likely to struggle with worst-case scenarios. Examples include by your bed, in the bathroom, in your car, on your phone, or in a journal.