The concept of “what if” thinking is something that we have all experienced at some point in our lives. It’s that persistent and often anxiety-inducing habit of imagining all of the worst-case scenarios that could happen in a given situation. While this type of thinking may seem like a natural response to potential danger, it can quickly spiral out of control and have a detrimental effect on our mental health.
Recently, Newsweek spoke with two mental health experts to learn more about the impact of “what if” thinking on our minds and why it often shuts off in emergencies. Here’s what they had to say.
Dr. Sarah Matthews, a licensed clinical psychologist and founder of Private Therapy Clinic, explains that our brains are constantly scanning for potential threats in our environment. This is a survival instinct that has been passed down through generations, and it served us well in times where danger was a more imminent threat. However, in today’s world, our brains may perceive non-life-threatening situations as dangerous, triggering the “what if” thinking.
“Our brains are hardwired to constantly seek out potential threats, and this can manifest as overthinking and constantly imagining worst-case scenarios,” says Dr. Matthews. “While this may have been necessary for our survival in the past, it can become a maladaptive pattern of thinking in our modern society.”
This type of thinking can be particularly harmful when it begins to spiral, leading us down a rabbit hole of catastrophic thoughts. We may start off worrying about a small detail, such as being late for a meeting, but quickly escalate to imagining being fired from our job and ending up homeless. This spiral of thoughts can be exhausting and overwhelming, leaving us feeling anxious and stressed.
According to Dr. Matthews, there are a few reasons why “what if” thinking tends to shut off in emergencies. Firstly, our minds are forced to focus on the present moment and take immediate action, rather than getting lost in hypothetical scenarios. In urgent situations, our brains prioritize survival over overthinking, allowing us to act quickly and efficiently.
Additionally, the stress response triggered by an emergency can actually shut down certain parts of our brain, including the prefrontal cortex, which is responsible for rational thinking and decision-making. This means that we are less likely to engage in harmful “what if” thinking and instead rely on our instincts to guide us.
Dr. Julie Smith, a licensed psychologist and assistant professor at Emory University School of Medicine, also points out that the adrenaline rush during an emergency can actually relieve some of the anxiety that comes with “what if” thinking. Adrenaline acts as a natural stress-buster, reducing our fears and worries and allowing us to focus on the task at hand.
However, while adrenaline may offer some temporary relief, it’s not a healthy or sustainable way to cope with ongoing anxiety and “what if” thinking. To break this pattern and improve our mental health, Dr. Smith suggests practicing mindfulness and focusing on the present moment.
“Being present and fully engaged in the here and now can help us to calm our anxious minds and break the cycle of ‘what if’ thinking,” says Dr. Smith. “This can be achieved through meditation, deep breathing, or simply paying attention to our surroundings and our senses.”
Seeking help from a mental health professional can also be beneficial in addressing and managing “what if” thinking. Therapists can help us to identify and challenge the negative thought patterns and develop coping strategies that promote more positive thinking.
In conclusion, “what if” thinking may be a natural response to potential danger, but it can quickly spiral out of control and cause harm to our mental health. In emergencies, our brains prioritize survival and shut off this type of thinking. However, this is not a healthy or sustainable way to cope with anxiety. By practicing mindfulness, seeking help when needed, and understanding the root causes of our “what if” thinking, we can break this pattern and improve our overall well-being. Let’s focus on the present and trust in our ability to handle whatever life throws our way.
