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The what-if mind is a smoke detector, not a weather report: it is built to over-predict disaster so you stay safe, and it does not know when to switch off. The spiral feels urgent, which is its trick — urgency is what keeps you looping instead of checking the facts. This check gives you four steps to run the moment a what-if future grabs you: label it, write the worst, best and most likely case, pick the concrete step for the likely one, and time-box the fear. Most feared futures never arrive, and you cope better than you predict — the page shows you how to test both claims.
Catastrophic 'what if' futures are running your day — catch the spiral early and answer fears with facts.
Run the evidence test: what has actually happened before, what is most likely, and what would you do if it did. Write the answers — imagined futures shrink dramatically when they meet paper.
That is the alarm system doing its job too well. It evolved to scan for threats, not to estimate probabilities — your job is to add the probability it leaves out.
They can — avoidance feeds the spiral. The fix is the opposite direction: small, repeated approaches to the feared situation, ideally with a therapist guiding the pace.
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