My mind races with worst-case scenarios whenever plans change unexpectedly

When plans change unexpectedly and your mind immediately jumps to worst-case scenarios, you're experiencing what happens when our need for predictability collides with life's inherent uncertainty. This reaction is particularly common for people who use planning and structure as ways to manage Anxiety disorder and feel safe in an unpredictable world. Your brain has likely learned to associate unexpected changes with potential danger or loss of control. Perhaps past experiences taught you that sudden changes often led to negative outcomes, or maybe you've discovered that having detailed plans helps you feel more confident and prepared. When those plans suddenly shift, your nervous system can interpret this as a threat, triggering a cascade of 'what if' thoughts designed to help you prepare for every possible negative outcome. The challenge with catastrophic thinking is that it rarely leads to useful preparation. Instead of helping you problem-solve, it often creates a spiral of increasingly unlikely and frightening scenarios that leave you feeling overwhelmed and paralyzed. Your brain gets stuck in threat-detection mode, making it difficult to think clearly about realistic possibilities or adaptive responses. One helpful approach is to practice distinguishing between possible and probable outcomes. When your mind starts generating worst-case scenarios, ask yourself: 'What's the most likely thing that will happen?' Often, the realistic consequences of changed plans are much more manageable than our anxious minds suggest. You might be late, need to reschedule something else, or feel temporarily disappointed – uncomfortable, but not catastrophic. Building flexibility starts with small exposures to uncertainty. Practice making plans that include built-in flexibility, or deliberately introduce minor changes to your routine. Notice that you can handle these adjustments, and that unexpected changes sometimes lead to positive surprises. Remember that while planning provides valuable structure, your ability to adapt and respond to changing circumstances is actually one of your greatest strengths as a human being.