Constantly thinking of the worst case scenario

[charliewarlie43]

Hello! I'm not officially diagnosed with OCD or anything at the moment, but will be seeking a professional opinion on all of this at some point next year.

I often spiral into really negative thinking in certain situations. Most recently, my mum's business (we are a family business operating from home) applied to register for VAT since we had already crossed the threshold for registration - It takes around 30-40 days to get a reply since they switched to a new system, but for some reason my mind immediately fixates on the worst things that could happen. What if our letter doesn't show up? What if the government drags its heels too much? What if my mum put in some information wrong? (to my rational mind, this seems unlikely since she is quite good with these things) What if my mum ends up having to pay more money due to the government being too slow? It's gotten to the point where I have the email address on hand with information to recite in the case that we ever need to follow up, and I've thought up of several plans in case the worst case scenario occurs.

This isn't the first time I've spiralled like this.

Back in 2016, I found a lump in my breast - Admittedly, a lot of people might think the worst in that scenario, but I had gone to the doctors the next day and they said it wasn't really anything to be worried about. Yet, my mind was obsessed with the possibility that they were wrong and that I currently had cancer slowly but surely taking hold of me. I went back again and expressed my very deep worries and they referred me for a proper examination and ultrasound at the hospital in a weeks time. That whole week was probably among the worst of my life - I had fully convinced myself that I had cancer and could barely live life normally. I was mentally planning for hospital treatment and ways I could entertain myself in a hospital. That is until my appointment, when they told me that everything was absolutely fine and that it's just a swollen lymph node - It was scary how real my assumptions seemed to be, and to have someone definitively show you that you were wrong the whole time was an eye-opener, but as mentioned above, it doesn't seem to have stopped the whole process from repeating itself in certain situations.

What's the best way to combat negative thinking like this? I find it easy enough to take my mind off of it all for a while, but when I'm reminded of "the worst case scenarios," it often feels like I let my guard down, like I should be alert all the time until I know for sure that the situation is over.

[Dolphin_08]

Sorry to hear that you are going through all of this! Until you get a professional opinion, here are a couple of things that help me with my intrusive thoughts:

1. Calming essential oils (to put on my wrist and smell if I ever feel worried)

2. Counting to 10 every time I get an intrusive thought to help me delay/stop my compulsions, which has genuinely been so helpful in diminishing the intensity of my intrusive thoughts

3. Not sure if you're extremely religious, but I have started praying everyday to help get out my concerns and have some idea that someone is watching out for me and that everything has a plan.

[Natureloverpeace]

Freedom from OCD by Jonathan Grayson, Ph.D. is one of the most recommended books by OCD experts. Jon explains the psychoeducation that should be provided before beginning ERP. He also explains in great detail the cycle of OCD as well as things that interfere with treatment.

Use discretion about coping tips in the meantime while you’re waiting to be professionally assessed. Ask yourself what is the function of the behavior. Anything, including CBT techniques, can reinforce OCD obsessions if they are used in a way to directly reduce the distress from OCD. For example, using a relaxation technique in this manner teaches the brain that the obsessive thought is alerting you to an imminent threat and that you can’t handle distress without doing the compulsion. The relaxation technique would be a compulsion in this scenario. The thing is the relief would only be temporary and the OCD cycle would continue.

[deValentin]

The fear of the possibility of the worst-case scenario has a positive role to play. It motivates you to use all reasonable means possible to avoid it, so, in the unlikely case it happens, you have no reasons to reproach yourself. And a good self-esteem makes it easier to get over it.

The problem that may arise sometimes is that the possibility of the worst-case scenario may grab all our attention and trigger a ruminating episode that prevents us from doing what’s necessary for the future to be auspicious. The solution, in my opinion, when you start to feel drawn into sterile worrying is to stop it right away, not to let it snowball. It’s sometimes tempting to let catastrophizing thoughts wreck havoc in your mind. You don’t have to do anything. It’s on automatic pilot. It’s more difficult to make a decision, like focusing on a task, going for a walk, or even setting a limited worrying time in the evening when your work is finished. However, it helps you regain some control over your life.