Imagining the worst-case scenario can help you be prepared for many situations at work or at home. But taken to an extreme, it can produce risk aversion and heighten anxiety. Here are some suggestions on how to dispel this kind of negative thinking.

1. Catch yourself imagining worst-case scenarios. Then tell yourself: “This is a catastrophic thought. I’ve had these thoughts before, and things turned out fine.”
    
2. Ask yourself, “What is the worst thing that could possibly happen?” Then follow it up with, “Could I survive that?” When you slow down, examine the evidence, and don’t let your anxiety overwhelm you, you can see that you can get through hard things.
    
3. Beware of anxious thoughts beginning with “I.” They can become negative definitions of yourself. Try creating separation in those thoughts: for example, thinking “I am a failure” when a project goes wrong becomes “My brain is telling me that I am a failure.”
    
4. List the positive. Catastrophizers devote large amounts of time and energy to thinking about what could go wrong and why they can’t handle a problem. Counter this trend by making lists of things that have gone right, of catastrophic events that you imagined but didn’t come true, or of past problems you’ve been able to solve. 
    
5. Accept bad things when they happen. Catastrophizing seems like acceptance but is actually a strategy for avoiding mental stress. Move toward accepting that uncertainty, mistakes, disappointment, and sadness are a part of life.
    
6. Problem-solve instead of searching for problems. A situation may look daunting, and you may feel helpless to fix it. Try breaking it down into more manageable parts. First, identify the problem, then check the facts to see if they support your thoughts or if you’re assuming the worst without reason. Finally, establish a goal and brainstorm possible solutions to put into action.
    
7. Focus on what you can control. If you find yourself imagining worst-case scenarios, tell yourself you do not control the future. However, you can think of ways you will deal with any bad event that might occur.
    

Finally, have compassion for yourself and be patient. Breaking negative thought patterns is challenging and takes time.

For more advice, read “Are You Catastrophizing? Here’s How to Stop Assuming the Worst.”