#🧰 # Worst Case, Best Case, Most Likely ![[calendar-plus.svg]] <small>Mar 11, 2023</small> | ![[calendar-clock.svg]] <small>Mar 18, 2023</small> 🏷️[[anxiety]], [[self-care]] ### Action Item Exercise to counter catastrophizing in a state of high-level anxiety or panic. Similar to [[Fear-Setting]] exercise. ### How to Use This Tool **What:** Process of indulging your worst-case scenario thoughts by getting them out and analyzing them for the likelihood they'll occur. Then do the same for the best-case scenario. Finally settle on what's most likely. **When:** When you find yourself worrying and one negative thought leads to another negative thought until you arrive at a terrible worst-case scenario. **How:** 1. Write out your worst-case scenario thoughts around a particular concern or trigger. 2. Keep asking yourself "and then what happens?" 3. Considering the initial trigger, ask yourself how likely it is for the worst-case scenario you've imagined (the last 'then what' on your list) to actually occur. Give it a percentage. 4. Now, imagine the fantasy best-case scenario for the same initial trigger. 5. Keep asking yourself "and then what happens?" 6. Considering the initial trigger, ask yourself how likely it is for the best-case scenario you've imagined to occur. Give it a percentage. 7. Finally, imagine what is most likely going to happen. --- ## Sources [[20 Tools to Tame Anxiety - Good Life Project]]