Anxiety is a complex disorder that affects more and more people. It often manifests itself in a wave of uncontrollable questions, one after another disaster scenarios and the feeling of being overwhelmed by uncertainty. These negative ruminations can quickly become paralyzing and significantly affect quality of life.
But did you know that a simple, basic and short sentence could be the key to breaking this vicious cycle? The American psychologist Jeffrey Bernstein reveals it, in an article for
Psychology Today.
A “strangely comforting” question that defuses the “What if?”
What often paralyzes people with anxiety is wondering, “What if?”. “What if a war broke out? What if something bad happened to me?”…
For psychologist Jeffrey Bernstein, this is where the trap lies. “It is astonishing how these two little words – what if? – can destroy our serenity in a matter of seconds“notes the expert.”These questions fuel uncertainty, amplify fears, and cripple our ability to think clearly. From children to adults, no one is safe from these words”.
To find serenity and get out of this anxiety-provoking fog, Jeffrey Bernstein suggests replacing this diagram with a question that contains only seven words. This question to ask yourself when you feel anxious is: “What’s the worst that could happen?”
The psychologist considers this question “strangely comforting”. For what ? Quite simply because “it prevents your brain from racing with vague anxiety.”
Contrary to what one might think, “it does not encourage catastrophizing thoughts. Quite the contrary: it allows you to refocus.” he defends. By confronting the brain with the worst-case scenario, we force it to evaluate the reality of the situation.
We then realize that, even if the worst happened, we would have the capacity to survive and meet the challenges. This clear vision not only reduces fear of the unknown, but also strengthens confidence in our own abilities to face adversity.
The role of the amygdala and irrational fears
How is this explained? Interviewed by True Medical, psychologist Siyana Mincheva recalls that anxiety is closely linked to our fears, which are often irrational. “So that we are not governed by anxiety, it is important to first identify what scares us. It is the very first step that allows awareness and understanding of life’s challenges.” she explains.
According to her, it is by observing and “calibrating their veracity that we can stop believing in stressful thoughts, especially if they are excessive.”
It also reminds us that our brain is naturally programmed to focus on the negative. “In our brain, in the middle, there is a structure called the amygdala. It regulates our emotions, such as anxiety, anger and fear. explains Siyana Mincheva. It automatically generates responses to danger before we are even aware of it.
Anxiety patterns stress this structure, leading to negative anticipations that limit our abilities. In doing so, we easily develop “fears of being afraid” and the fear of never growing out of these anxieties.
Change your outlook to deactivate painful connections
In addition, Siyana Mincheva warns against the multiplication of sources of negative information, such as the media, which can amplify anxiety and reinforce the vicious circle.
On the contrary, change will occur if we stop amplifying the phenomenon through rumination. “The more we give importance to our fears or our limiting beliefs, the more we unconsciously feed our suffering” she says.
The objective is then to change the way we look at ourselves and to develop a form of resilience. “By adopting a new mental attitude, the brain gets into the habit of slowing down unnecessary connections, allowing many painful synaptic connections to be deactivated.
This approach is an essential step to regain peace. If this state of anxiety persists, do not hesitate to consult a psychologist. Because it’s never too late to take care of your mental health, whatever your age.