Anxiety is made to protect us from threats. It’s important that our body responds appropriately if we’re in danger. At its core, anxiety is an evolved survival system designed to keep us alive. At times, anxiety can be helpful; however, there are moments when it activates even when a real threat isn’t present. This is often when “what if” thinking takes over. Your mind trying to anticipate danger and prepare you, even if danger is not present.

Over time, when the mind gets used to this pattern of “what if” thinking, it can start to feel automatic, distracting, and all-consuming.

When your mind gets stuck in “what if” thinking, the instinct is often to try to solve the thoughts; searching for certainty, gathering information, or pushing the worries away. However, this is often when anxiety and overthinking intensify. At its core, anxiety is trying to alert and protect you, but attempting to eliminate anxious thoughts can actually keep the cycle going.

Instead of trying to stop the thoughts or get rid of the worry, it can be more helpful to change how you respond to anxiety and “what if” thinking.