This is also known as catastrophizing. It’s when your mind jumps to the most extreme, negative outcomes — even if they’re unlikely.

⚙️ Techniques to Try:

1. Name the Pattern

“Oh, I’m catastrophizing again.”
  Labeling it can create a tiny gap between you and the thought. You’re not the thought — you’re noticing the thought.

2. Ask: “What’s the actual likelihood?”
 Rate the worst-case on a scale from 1 to 10 in terms of:

• How likely it is to happen
• How bad it would actually be
    (You’ll often realize you’re treating a 2/10 situation like it’s a 10/10 disaster. 

3. Create a Balanced Thought
 Try this structure:

• Worst-case: “What if I fail the presentation and everyone thinks I’m incompetent?”
• Realistic-case: “I might be a little nervous, but I’ve prepared and I usually manage fine.”
• Best-case: “It might go really well and boost my confidence.” 

4. Make a Mini Plan
 Even if the worst did happen — what would you do?
Having a “response plan” can reassure your brain that you can handle it.

5. Use the 5×5 Rule

“Will this matter in 5 days? 5 weeks? 5 years?”
  This helps put things in perspective.

6. Visualize the Flip
 Instead of imagining the worst-case, practice imagining the best-case. Even if it feels silly at first, this rewires your brain away from fear-based anticipation.