“What if” thinking is a common occurrence in our daily lives. We often find ourselves lost in a spiral of “what if” scenarios, imagining all the possible outcomes of a situation. While this type of thinking can be helpful in some situations, it can also be detrimental to our mental health. In fact, two mental health experts recently spoke to Newsweek about how “what if” thinking can spiral out of control and why it shuts off in emergencies.
According to Dr. Sarah Allen, a clinical psychologist and author, “what if” thinking is a form of worry that is fueled by uncertainty. It is a way for our brains to try and predict the future and prepare for any potential dangers. However, this type of thinking can quickly spiral out of control, leading to increased anxiety and stress.
Dr. Allen explains that when we engage in “what if” thinking, our brains are constantly searching for answers and trying to come up with solutions to potential problems. This can be exhausting and overwhelming, especially when we are faced with multiple “what if” scenarios. As a result, our brains can become stuck in a loop, constantly cycling through different possibilities and causing us to feel anxious and stressed.
But why does this type of thinking shut off in emergencies? According to Dr. Allen, when we are faced with a real emergency, our brains switch into survival mode. In this state, our brains are focused on taking action and finding a solution, rather than getting stuck in a spiral of “what if” thinking. This is because our brains recognize that in an emergency, there is no time to waste on worrying about all the possible outcomes. We must act quickly and decisively.
Dr. Allen also points out that “what if” thinking can be a form of avoidance. When we are faced with a difficult or uncomfortable situation, our brains may try to distract us by focusing on all the “what if” scenarios. This can prevent us from dealing with the actual problem at hand and can lead to increased anxiety and stress.
Dr. Allen’s colleague, Dr. David Carbonell, a clinical psychologist and author, also weighs in on the topic. He explains that “what if” thinking can be a way for our brains to try and gain a sense of control over a situation. By imagining all the possible outcomes, we may feel like we have some control over what happens. However, this is just an illusion, as we cannot predict or control the future.
So, how can we break free from the spiral of “what if” thinking? Dr. Carbonell suggests using a technique called “thought stopping.” This involves recognizing when we are engaging in “what if” thinking and consciously stopping ourselves from going down that path. We can then redirect our thoughts to something more productive or positive.
Another helpful technique is to practice mindfulness. This involves being present in the moment and focusing on our surroundings rather than getting lost in our thoughts. By practicing mindfulness, we can learn to let go of our worries and anxieties and live in the present.
It is also important to challenge our “what if” thoughts. Dr. Allen suggests asking ourselves, “Is this thought helpful or productive?” If the answer is no, then we can let go of that thought and focus on something more positive.
In conclusion, “what if” thinking can be a natural response to uncertainty, but it can also be harmful to our mental health. By understanding why it happens and learning techniques to break free from it, we can reduce our anxiety and stress levels. Let’s focus on living in the present and trusting in our ability to handle whatever challenges come our way.
