Anxiety Skills

Worst Case / Best Case / Most Likely

The "Worst Case / Best Case / Most Likely" technique involves systematically evaluating anxious or catastrophic thoughts by explicitly identifying the worst, best, and most likely outcomes of a situation. This cognitive restructuring exercise helps individuals manage anxiety by restoring a balanced, realistic perspective.

Overview

  • Difficulty:
  • Best Use:
    Great for testing catastrophic thinking and restoring perspective
  • Time:
    5-10 min
  • Tools:

What to do

  1. Clearly write down the specific situation causing anxiety or stress.
  2. Describe in detail the absolute worst-case scenario, including all fears and concerns.
  3. Next, outline the best-case scenario, detailing positive possibilities and outcomes.
  4. Identify and write down the most realistic and probable outcome based on objective evidence.
  5. Compare these three scenarios side-by-side, evaluating the likelihood and impact of each.
  6. Reflect on the emotional shift from initially anxious thoughts to more balanced expectations.
  7. Regularly revisit this practice whenever catastrophic thinking arises.

When to use

Why it works

This exercise directly challenges catastrophic thinking by clarifying and delineating exaggerated fears (worst-case) and overly optimistic expectations (best-case), guiding individuals toward the most realistic (likely) scenario. By visually organizing thoughts and outcomes, individuals engage in effective cognitive restructuring, significantly reducing anxiety and depressive symptoms. Regular practice helps the brain reorient toward balanced thinking, reducing stress and improving emotional regulation.

Benefits

  • Decreases anxiety
  • Minimizes stress and depressive symptoms
  • Promotes balanced, realistic thinking
  • Improves emotional resilience
  • Increases problem-solving clarity
  • Strengthens ability to regulate emotional responses in stressful situations

Tips

  • Document each scenario clearly to facilitate objective evaluation.
  • Practice this technique regularly, even with minor concerns, to build cognitive flexibility.
  • Pair this exercise with relaxation strategies like deep breathing or mindfulness to enhance emotional regulation.
  • Revisit previously evaluated scenarios to reinforce positive cognitive shifts and track emotional progress over time.

What to expect

Variations

Troubleshooting

Frequently asked questions

Skill Categories
Cognitive Restructuring
Journaling
Issues Addressed by Skill
Anxiety
Depression
Stress
Emotional Regulation
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Other Related Skills
Reframing Anxious Predictions
You Are Not Your Thoughts
Evidence For vs. Against Thought
Problem-Solving Worksheet
Thought Tracking/Logging