Worst-Case Scenario Thinking

Name: Worst-Case Scenario Thinking
Brand: SelfLoveRainbow
Price: 5.00 USD
Availability: InStock

$5.00 USD

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Ever find your mind racing, convinced that a tiny worry is about to explode into a full-blown catastrophe? That's called "worst-case-scenario thinking" (also known as catastrophizing). It's a cognitive distortion that many of us experience, especially when there is a history of anxiety, stress, trauma. This workbook is designed to help you understand and navigate catastrophizing while giving you tools to help stop the spiral.

Here’s What’s Inside the PDF:

Understanding Catastrophizing: Learn what worst-case-scenario thinking is, why it happens (especially in response to anxiety, stress, or trauma), and see relatable examples of how it can show up in daily life.
Recognize Your Personal Spirals: Explore worksheets designed to help you identify your unique triggers, common themes, and emotional patterns that fuel your catastrophic thoughts. You'll also learn the five common steps of a catastrophic spiral, from the initial trigger to the final feeling of overwhelm.
The "Zoom Out" Challenge: A guided exercise to help you step back from your fear, differentiate between what's true and what's fear, and focus on what is most likely to happen from an objective point of view.
The "Okay... But Then What?" Breakdown: An exercise that gives you your agency back by walking you through your fear step-by-step, reminding you that you have choices and can handle what happens next.
"Borrowing Calm" Exercise: A creative prompt that helps you stop a spiral by imagining how a calm, wise person in your life (or even your favorite fictional character) would handle the situation.
Interrupting the Spiral & Moving Forward: A summary page shows you exactly how and when to use these new tools to interrupt the spiral at each stage.

If you’re ready to challenge unhelpful thought patterns and create a more balanced, realistic mindset, this workbook is here to guide you.

Details
• 13-page PDF workbook (includes full-color + black-and-white versions)
• Letter size (8.5 × 11 inches)
• Digital-fill enabled: use on phone, tablet, or computer (or print it!)
• Compatible with GoodNotes, XoDo, Adobe Reader, and more

Can I Get A Physical Copy?

Unfortunately, I don’t have the resources to print and ship all of my workbooks. If you want a physical copy you are welcome to purchase the digital file and then have it printed at Staples, The UPS Store, FedEx, or any other printing company as long as it’s just for your own personal use!

All of my products also have Digital Fill-In Enabled, meaning that you can fill them in straight from your phone/tablet/or computer.

Apps like Adobe Reader, XoDo, or GoodNotes allow you to “write” inside the PDF, so you can carry it around with you whenever you need it!

I Am Not A Mental Health Professional

While I LOVE talking about mental health - I am NOT a professional. All of my worksheets come from lived experience which makes them unique but it's also important to note that they aren't a replacement for therapy. I'm not a therapist and I always recommend you work through my workbooks with one!

Printing Information

My workbooks ARE DIGITAL! They are in standard US Letter Size (unless otherwise specified) and should be printed on standard US Letter Size Paper.

When printed, the colors might be darker or vary from what you see on your computer screen.

Terms of Use

These worksheets are copyrighted and intended for personal use only. You can reprint pages as many times as you’d like, as long as they are for your personal use. Please do not resell or redistribute to others.

If you’d like to print them out and share them in a classroom or support group, you’re welcome to! Just message me first.

If you’d like to use them as part of a therapy or coaching practice, please check out my private use license!