Decatastrophising
'What if' thoughts often expect the worst and create anxiety. This worksheet helps you examine those fears honestly, weigh up the evidence, and arrive at a more balanced — and more accurate — view.
What is catastrophising?
Catastrophising means mentally jumping to the worst possible outcome and treating it as though it's almost certain. 'What if' thoughts are the most common form: "What if I fail? What if people judge me? What if everything falls apart?" These thoughts increase anxiety and make situations feel far more threatening than they really are.
This worksheet helps you slow down, look at the actual evidence, consider more balanced possibilities, and remind yourself that you can cope — even if things don't go perfectly. Changing your thinking takes practice, but it gets easier every time you try.
Challenging your thinking — tips & tricks
- Look at the evidence — focus on facts, not feelings or opinions. Ask: do I have solid, objective proof? Think like you're in a courtroom — only clear facts count.
- Find alternative explanations — ask whether there are other ways to interpret this situation that you haven't considered.
- Consider the advantages and disadvantages — does thinking this way help you reach your goals and feel better, or does it hold you back?
- Remind yourself you can cope — and view change as a chance for growth and new opportunities, not just as a threat.
"You have survived every difficult day so far. Your track record is 100%."
1
My 'What If' Thought
50%
0% — No belief50% — Moderate100% — Absolute certainty
50
0 — None50 — Moderate100 — Extreme
2
The Worst Case Scenario
50%
0% — Almost impossible50% — Fifty-fifty100% — Virtually certain
3
Look at the Evidence
Think like you're in a courtroom. Focus on facts, not feelings or opinions. Only clear, objective evidence counts — not hunches or assumptions.
4
Challenge Your Thinking
Consider these questions as you look for alternative explanations:
- What else could explain my assumptions or conclusions?
- Is there a more positive way to view this?
- Am I focusing only on the negative and ignoring other possibilities?
5
Advantages & Disadvantages of Thinking This Way
Ask yourself: does thinking this way help you reach your goals, support your relationships, improve how you feel, and offer more benefits than drawbacks?
6
My Balanced Thought
Before & After — Your Ratings
Belief in thought (before)
50%
Belief in thought (after)
—
Anxiety (before)
50 / 100
Anxiety (after)
—
50%
0% — No longer believe it50% — Moderate100% — Still certain
50
0 — None50 — Moderate100 — Extreme
7
Reflection
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Read more about worry and cognitive distortions.