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Replacing-‘What-if’-Statements

The document outlines a process for replacing irrational 'what if' statements with more rational beliefs to reduce anxiety, following a model similar to Albert Ellis’s ABCDE model. It provides a step-by-step guide for individuals or groups to identify catastrophic thoughts, challenge their validity, and formulate balanced thoughts based on evidence. The final step encourages individuals to take actionable steps to prepare for upcoming events.

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Kira Myers
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9 views

Replacing-‘What-if’-Statements

The document outlines a process for replacing irrational 'what if' statements with more rational beliefs to reduce anxiety, following a model similar to Albert Ellis’s ABCDE model. It provides a step-by-step guide for individuals or groups to identify catastrophic thoughts, challenge their validity, and formulate balanced thoughts based on evidence. The final step encourages individuals to take actionable steps to prepare for upcoming events.

Uploaded by

Kira Myers
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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PositivePsychology.

com

Replacing ‘What if’ Statements

Our emotions and behaviors can be changed by identifying irrational beliefs and swapping them with
more relational ones (Ivtzan et al., 2016)

Like Albert Ellis’s ABCDE model, the following process leads to a more positive, beneficial belief system
that reduces the anxiety associated with catastrophizing.

Work through the following steps individually with a client or in a group:

1. Identify and understand the catastrophic consequences, i.e., the ‘what if’s’

■ What are you afraid will happen?


What if I don’t do well in my job interview?

■ What is the worst thing that could happen?


What if I don’t get offered the job?

2. Replace “what if” questions with factual statements

■ Change the “what if” questions into clear statements


I did not do well in the job interview.
I did not get the job.

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3. Use a selection of the following questions to understand and challenge the truth or likelihood of
each statement:
Have you been in a similar situation before? What was the result?
What was different, and what was the same?
What are the best and worst outcomes, and what is most likely?
Why am I so sure that it will go wrong?
What evidence is there to confirm this statement, and what evidence is there to refute it?
What would I tell a friend?
Does this thought help me or hurt me?
What would change if I replaced this thought with something more positive?

4. What balanced thoughts reflect the evidence you discovered in step three:

■ Based on what you have learned in step three, how could you make each ‘what if’ question into
an accurate statement?
I am well prepared for the interview.
I have the experience and skills they have advertised.
I usually receive positive feedback from interviews.

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5. What are you going to do next?

■ Based on what you have identified, write down a list of actions that may help you be more
prepared for the event
I will research the company, refresh some of my skills, and talk to others interviewed there previously.

References

■ Ivtzan, I., Lomas, T., Hefferon, K., & Worth, P. (2016). Second wave positive psychology: Embracing
the dark side of life. London: Routledge, Taylor & Francis Group.

Dr. Jeremy Sutton

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