The “What If” Game: Turning Anxiety on Its Head
It all begins with an idea.
Have you ever found yourself stuck in a spiral of "what if" thoughts?
“What if I mess up?”
“What if they think I’m not good enough?”
“What if something goes wrong?”
These are examples of negative automatic thoughts—quick, unhelpful thought patterns that fuel anxiety, self-doubt, and fear. But what if… you could flip the script?
That’s where the “What If” Game comes in—a simple, powerful mindset tool to help you challenge worst-case-scenario thinking and shift toward more balanced, empowering thoughts.
What is the “What If” Game?
The “What If” Game is a cognitive restructuring strategy used to reframe fear-based or catastrophic thinking. Rather than trying to stop the “what ifs,” you redirect them—intentionally exploring positive or neutral possibilities.
It’s not about blind optimism—it’s about creating mental flexibility, which reduces anxiety and builds emotional resilience.
How to Play the “What If” Game
Notice the Negative “What If”
Catch yourself in the act:
“What if I totally fail at this presentation?”
Acknowledge the Fear
It’s okay to be worried. You’re not trying to deny the concern—just not letting it run the show.
Flip It with a Positive or Neutral “What If”
Ask yourself:
“What if I do well?”
“What if I’m more prepared than I think?”
“What if this is a learning experience, no matter what happens?”
Ground It in Reality
Consider the evidence:
“I’ve done hard things before.”
“Even if I stumble, I know how to recover.”
“Perfection isn’t the goal—connection is.”
Why the “What If” Game Works
Our brains are wired to scan for danger and anticipate the worst—it's part of how we’ve evolved to survive. But when this system goes unchecked, it can lead to constant anxiety and negative self-talk. The “What If” Game interrupts that loop by engaging your prefrontal cortex—the part of your brain responsible for reasoning and perspective-taking.
Over time, this helps:
✔️ Reduce catastrophizing
✔️ Build mental flexibility
✔️ Promote self-compassion
✔️ Rewire your response to stress
When to Use the “What If” Game
Before a big event (presentation, interview, difficult conversation)
When self-doubt starts creeping in
During an anxiety spiral or sleepless night
As a daily journal prompt to reframe thinking
Final Thoughts
You may not be able to stop anxious thoughts from showing up—but you can choose how you respond to them. By practicing the “What If” Game, you start building new mental habits—ones that support confidence, calm, and clarity.
So the next time your brain whispers,
“What if it all goes wrong?”
Try answering with:
“What if it turns out better than I imagined?”
