But what if it all goes right?

When faced with uncertainty, it’s often easier to imagine everything that could go wrong than to consider what might go right. But why? 

One reason is evolution. Our ancestors survived by paying more attention to threats than opportunities. If you don’t eat today, you might still eat tomorrow; but if you don’t escape a tiger, there’s no tomorrow. This instinct, known as negative attentional bias, means we’re naturally more tuned in to potential dangers. 

Another related tendency is loss aversion, the psychological principle that losing something feels worse than gaining something of equal value feels good. This bias makes us more likely to stick to the familiar. 

When is this a problem? 

Usually, it’s not. These biases are often helpful and protective. But they can also fuel anxiety leading to excessive worry, rumination, and avoidance. 

Some people are more affected than others, particularly if you’ve experienced multiple or traumatic threats. In those cases, these biases might have once been protective but can later become limiting. 

Negative biases can also be self-reinforcing. Behaviours like worrying, checking, or avoiding can bring short-term relief, which trains the brain to keep seeking safety by focusing on potential threats. Over time, this can shrink your world, limit new experiences, and keep you stuck in fear and avoidance. 

What can we do? 

Awareness is powerful. Once we notice these automatic responses, we can choose whether to follow them or to act differently. Here are three simple ways to start: 

1. Imagine the Best-Case Scenario 

We’re quick to picture the worst-case. But what would the best possible outcome look like? How likely is it (rate it out of 100%)? Now rate the worst-case, and a neutral outcome too. Finally, ask: what’s most likely? Use this fuller picture, not just your automatic thoughts to guide your decisions. 

2. Use Affirmations 

If you choose to face something anxiety-provoking, you can expect negative thoughts to show up. That’s normal. Affirmations are simple, personal statements that help redirect attention to what matters. They only work if they feel true for you. Her are some examples: 

• “I can do hard things.” 

• “This is important to me.” 

• “This discomfort is the price for a better life.” 

3. Try Worry Time 

Worry often becomes an automatic habit. Worry time is a CBT strategy that involves setting aside a specific time each day to focus on your concerns. You can journal them, talk them through, or research them. Outside of that time, if a worry arises, jot it down, remind yourself you'll return to it later, and gently bring your focus back to the present. 

This helps you shift from unproductive worry to intentional problem-solving. If you’d like to try it, this CCI information sheet on worry time explains more. 

Need more help? 

If you’d like support managing anxiety, negative thoughts, or avoidance, you might consider cognitive behavioural therapy (CBT). I offer free 15-minute compatibility calls, or please reach out by email with any questions.