What If...?

The What If...? exercise is a useful tool for identifying and challenging "what if ... ?" cognitions that often play a role in anxiety.

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Professional version

Offers theory, guidance, and prompts for mental health professionals. Downloads are in Fillable PDF format where appropriate.

Client version

Includes client-friendly guidance. Downloads are in Fillable PDF format where appropriate.

Editable version (PPT)

An editable Microsoft PowerPoint version of the resource.

Overview

"What if...?" questions are a common cognitive pattern that can exacerbate feelings of anxiety, particularly for individuals suffering from generalized anxiety disorder (GAD). These questions often lead to excessive worry and uncertainty about various aspects of life. To combat this tendency, the What If...? exercise serves as a valuable tool for identifying these anxious thoughts and challenging them. By systematically addressing these "what if..." scenarios, individuals can learn to reframe their thinking and reduce anxiety.

Why Use This Resource?

Anxious "what if...?" questions can lead to heightened anxiety by focusing on low-probability, high-consequence possibilities.

  • Provides a structured approach to addressing anxiety-provoking "what if...?" thoughts.
  • Encourages balanced thinking by exploring positive alternatives.
  • Helps reduce anxiety.

Key Benefits

Useful

Helps clients identify and address problematic "what if...?" thoughts.

Structured

Offers a step-by-step framework for reframing anxious cognitions.

Clear

Easy for clients to use and understand.

Who is this for?

Generalized Anxiety Disorder (GAD)

Addressing worrying thoughts.

Social Anxiety Disorder

Reframing anxious predictions about social situations.

Panic Disorder

Addressing catastrophic interpretations of bodily sensations.

Integrating it into your practice

01

Identify

Pinpoint negative "what if...?" thoughts your client experiences.

02

Explore

Invite clients to generate three positive "what if...?" alternatives for each negative thought.

03

Reflect

Encourage clients to consider the likelihood of each possible outcome.

04

Discuss

Discuss with clients how different "what if...?" perspectives affect their emotions.

Theoretical Background & Therapist Guidance

"What if...?" questions are a powerful way in which anxious individuals generate or maintain anxious states. Asking oneself a "what if...?" questions invites an individual to worry about low-probability / high-consequence possibilities - to catastrophize. What If...? is an exercise for identifying and challenging "what if ... ?" cognitions. It contains elements of psychoeducation, threat identification, and cognitive restructuring.

What's inside

  • An introduction to the resource.
  • Guidance for using the resource with clients.
  • Key references and suggestions for further reading.
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FAQs

The exercise is designed to help clients challenge catastrophic "what if...?" thinking by exploring positive alternatives, which can help reduce anxiety.
Explain how "what if...?" thinking works and why generating alternative outcomes can lead to a more balanced and less anxiety-provoking perspective.
Practice with the client and offer relevant examples.

How This Resource Improves Clinical Outcomes

Utilizing this What If...? resource can lead to:

  • Increased awareness of anxiety-provoking styles of thinking.
  • Reduced tendency to catastrophize.
  • Improvements in anxiety.

References And Further Reading

  • Davey, G. C., & Levy, S. (1998). Catastrophic worrying: Personal inadequacy and a perseverative iterative style as features of the catastrophizing process. Journal of Abnormal Psychology, 107(4), 576.
  • Vasey, M. W., & Borkovec, T. D. (1992). A catastrophizing assessment of worrisome thoughts. Cognitive Therapy and Research, 16(5), 505-520.