The 3-Word Remedy for Anxiety

Anxiety often lurks in our minds, weaving its tendrils into our thoughts and emotions. It's a persistent companion, whispering doubts, fears, and uncertainties.

Yet, amidst this mental maze, lies a powerful tool—the simple question: "So, what if?"

This idea of challenging our irrational beliefs is soundly based on the tenets of cognitive behavioral therapy—the most widely researched set of clinical interventions used by mental health professionals. Similar to "So, what if?," the question, "What is the worst thing that can happen?" is another worry squashed. That's because most of the time, the worst thing does not happen—and even if it does, we usually find a way to deal with it when push comes to shove.

Yet, I still prefer the 1-2-3 punch of "So, what if?" This three-word question is more succinct, and it effectively calls on us to step up and directly call out and challenge that irrational self-talk that gets in our way.

This seemingly innocuous inquiry holds the key to unlocking a path toward liberation from anxiety's grip. By engaging in speculative thinking, we venture into the realm of possibility, where anxieties lose their potency, and we find the freedom to explore alternatives and envision brighter futures.

Anxiety, in its essence, is a response to uncertainty and perceived threats. It manifests as a relentless cycle of worry, ruminating on potential dangers and negative outcomes. Whether it's fretting about the future, dwelling on past mistakes, or feeling overwhelmed by current challenges, anxiety constrains our ability to think clearly and act decisively. It's a cognitive trap that ensnares us in a web of "what ifs" without offering resolution or relief.

The Power of Speculative Thinking

A subtle yet transformative shift in perspective: Instead of succumbing to the paralyzing grip of anxious thoughts, we pivot toward curiosity and imagination. Speculative thinking invites us to entertain possibilities beyond the confines of our fears.

When I was researching my book The Anxiety, Depression, & Anger Toolbox for Teens, I learned how speculative thinking is a valuable tool to quell not just teen anxiety but also worries amongst people of all ages. Speculative thinking encourages us to explore alternative narratives, envision positive outcomes, and consider the potential for growth and resilience.

Lowering Anxiety Through Speculation

• Reframing perspectives. "So, what if?" prompts us to reframe our perspectives on uncertainty and adversity. Rather than viewing challenges as insurmountable obstacles, we see them as opportunities for learning and growth. By embracing uncertainty as a natural part of life's journey, we cultivate resilience and adaptability.
• Empowering choices. Speculative thinking empowers us to reclaim agency in the face of anxiety. Instead of feeling helpless and overwhelmed, we recognize that our choices shape the course of our lives. By exploring different scenarios and their potential outcomes, we gain clarity and confidence in our decision-making process.
• Cultivating creativity. Anxiety often stifles creativity, trapping us in rigid patterns of thinking. "So, what if?" unleashes the imagination, inviting us to explore uncharted territory and envision novel solutions. By embracing uncertainty as a catalyst for innovation, we tap into our creative potential and discover new possibilities.
• Building resilience. Speculative thinking fosters resilience by challenging us to confront our fears and uncertainties head-on. Rather than avoiding discomfort, we lean into it, recognizing that growth often emerges from adversity. By embracing the unknown with courage and curiosity, we develop the inner strength to navigate life's inevitable challenges.

Sarah's Story

Sarah, a young professional commercial realtor, was plagued by anxiety about her career prospects. Faced with uncertainty in her industry's mounting pressure to succeed, she felt paralyzed by fear of failure.

However, through the practice of speculative thinking, Sarah began to explore alternative pathways and envision a future filled with possibilities. Instead of dwelling on worst-case scenarios, she asked herself, "So, what if I believe I can succeed? What if I give my best effort? So, what if this career does not work out—I will find something else that is a better fit for me. In the meantime, I'm giving this my best shot."

These questions liberated Sarah from the grip of anxiety, empowering her to take proactive steps toward her goals with newfound clarity and confidence. One of Sarah's colleagues who saw that she appeared more optimistic, empowered, and motivated invited her to assist with a large sale. Sarah leveraged this success to propel herself forward and became a rising star in her office.

Conclusion

"So, what if?": a simple question with profound implications for our mental well-being. In a world fraught with uncertainty and anxiety, speculative thinking offers hope and possibility. By embracing curiosity, creativity, and resilience, we can transcend the confines of anxious thoughts and chart a course toward a brighter, more fulfilling future. So, the next time anxiety threatens to overshadow your daily life and even your dreams, remember to ask yourself: "So, what if?"