Those of us with active imaginations tend to be excellent at coming up with hypothetical scenarios and running possibilities through our minds. We constantly play out mental scenarios, asking ourselves: “What if this happens? What if that happens?” 

  •  What if I mess up this report?
  •  What if I don’t do well on my test?
  •  What if it rains tomorrow when I’m supposed to go out?

What if, what if, what if…

And because our imaginations are so vivid, we don’t just think these scenarios, we actually feel them as they come alive in our imaginations. Sometimes, this is actually helpful. It allows us to mentally rehearse for different situations or prepare a backup plan just in case something goes wrong.

But there’s a dark side to this superpower: it can lead to severe anxiety.

Many of us don’t stop at just one “what if.” We go down the rabbit hole, imagining a cascade of consequences following one another, until suddenly a worry or a possibility becomes a catastrophe!

  • “What if it rains tomorrow, and I forget my umbrella, and then I get soaked, and then I catch a cold…”
  • “What if I fail my test, and my teacher and parents get upset, and then I mess up my GPA, and then I don’t get into a good graduate school because of that, and then I’ll never make any money because I couldn’t get my degree…etc. etc.”

We run these scenarios all the way to the worst possible endpoint. But in real life, things rarely turn out that way. And so we end up worrying for no reason, paralyzing ourselves, or avoiding healthy situations out of fear of what *might* happen but almost never does!.

This trap shows up in different ways for everyone:

  •  Social Anxiety: Imagining hypothetical scenarios of people judging or rejecting us in social situations.
  •  OCD: Imagining worst-case scenarios tied to doubts. “What if I forgot to lock the door? What if I left the stove on?”
  • Hoarding: What if I lose weight end up needing that dress that hasn’t fit me in 10 years? 

But here’s the good news: Your imagination isn’t always the enemy! That exact same ability to imagine hypotheticals is what allows us to dream and explore possibilities.

  •  What if I could become a teacher?*
  • What if I could write a book?*
  •  What if I could get a better job? 

This kind of dreaming is healthy and adaptive. It inspires us to take action and move forward, rather than shrinking back in avoidance.

Hypotheticals are harmful when they lead to anxiety, and it’s important to recognize when it’s time to stop engaging with them. But they are incredibly powerful when they lead to hope, creativity, and thinking outside the box.

And so the next time your mind starts spinning, remember this:

  •  Focus on positive outcomes and the endless possibilities of what could go *right*.
  •  Focus on your resilience:  Remind yourself of ways you can cope and adapt, even if your fears do come true.
  •  Catch yourself before you go down the rabbit hole of imagining a sequence of things going wrong.

Your imagination is yours, so use it well!

About the Author: Mirel Goldstein is an award-winning, Columbia University trained therapist with decades of experience as a psychotherapist. She has offices in Clifton, NJ and Queens, NY and works virtually as well. To schedule an appointment for therapy, contact her at 973-348-9384 or mirel@goldsteintherapy.com