By Dr Yanni Malliaris BipolarLab Psychoeducation

Understanding and Managing "What if" Thinking

What is "What if" Thinking?

"What if" thinking is a common cognitive pattern where we imagine worst-case scenarios and worry about things that might happen, even without strong evidence. This type of thinking often fuels anxiety and keeps us stuck in a loop of worry.

How "What if" Thinking Affects You

When you are worried about health issues, such as sexually transmitted diseases after impulsive contacts, "What if" thinking can be particularly powerful. For example, after a night out, you might start thinking, "What if I have an STD?" even if the risk was low or you took precautions. This can lead to intense anxiety and stress.

Steps to Manage "What if" Thinking

1. Recognize the Thought Pattern:
   • The first step is to be aware when you are engaging in "What if" thinking. Catch yourself when you start to think, "What if...?"
2. Challenge the Thoughts:
   • Ask yourself:
     • "What's the evidence for this thought?"
     • "Am I jumping to conclusions?"
   • Focus on facts and what you know for sure.
3. Assess the Likelihood:
   • Consider how likely it is that the worst-case scenario will actually happen. Often, our fears are exaggerated compared to reality.
4. Focus on What You Can Control:
   • Take practical steps to manage your health concerns:
     • Regular health check-ups.
     • Practicing safe sex.
   • These actions can give you peace of mind and reduce the fuel for "What if" thoughts.
5. Stay Present:
   • Instead of letting your imagination run wild with potential future problems, bring your attention back to the present moment.
   • Practice mindfulness techniques to stay grounded in the here and now.
6. Seek Support:
   • Talk about your worries with a trusted friend or a mental health professional. Sometimes just sharing your thoughts can help alleviate anxiety.

Practical Techniques

• Mindfulness Meditation: Helps in focusing on the present moment and reduces the tendency to worry about the future.
• Cognitive Behavioral Techniques (CBT): Work with a therapist to challenge and change unhelpful thought patterns.
• Journaling: Write down your "What if" thoughts and then rationally challenge them on paper.

Remember

• "What if" thinking does not solve anything; it only increases anxiety.
• Focus on what you can control and take practical steps to manage your health.