Whether you've got an important exam coming up, caught a distressing news alert on the radio, or you're supporting a loved one through an illness, you've most likely come up against a situation that has prompted you to think about the worst-possible scenario happening.
In the past year, 74 percent of the people surveyed by Mental Health Foundation reported feeling so stressed that they had been left "overwhelmed" and "unable to cope".
The World Health Organization (WHO) discovered at the end of 2023, that 4 percent of the global population currently experience an anxiety disorder. That makes anxiety the world's most-common mental health condition. With more people than ever battling dread, panic and worry, how can we finally stop thinking the worst?
Clinical psychologist Dr. Kirren Schnack believes that she has the answer. She recently put a brain exercise forward, via her TikTok account @drkirren, that challenges the mind to combat pesky negative thoughts in five simple steps.
Schnack spoke about the "powerful skill" in a clip that has been watched more than 705,000 times in six days, and why it can work.
"Step one, note down what it is exactly that you are worried about," Schnack told her audience. "Step two, ask yourself, what is the absolute worst thing that can happen? Then ask yourself, but what if things don't turn out that bad? What if they turn out neutral? Step three, note down two or three neutral possibilities.
"Step four, ask yourself, what if things go really well instead? What's the best-possible outcome? Try and write that down, too," Schnack added.
The Oxford-educated psychologist and author's last step is to assess the worst, best and neutral scenarios that have been jotted down. "Look at them and ask yourself, what is the most-likely outcome here? You can even write them out in order, from most to least likely," she said.
"Using this skill consistently helps the brain evaluate anxious thoughts more critically, and it gives the mind a much-broader perspective than just the frightening worst-case scenario that you'd thought of," the psychologist added.
"I really hoped to empower those who have struggled with anxiety to achieve a sense of calm, by sharing these tips," Schnack told Newsweek.
"Anxiety is often dominated by worst-case scenario thoughts. People might tell themselves, 'just don't think like that' or 'calm down', but how exactly are they supposed to be able to do that?
"The video I created gives people a step-by-step guide on exactly how they can do this. It's just one of the many ways I teach people to combat anxious thoughts so they can lead happier, healthier, and calmer lives," she added.
Schnack said that anxiety is such a widespread issue and that many people struggle to find effective ways to manage it. She added she hopes that her practical tool can provide as some relief or support.
Who Is Dr. Schnack?
Dr. Schnack trained at the University of Oxford in England and has spent the last two decades working as a clinical psychologist in Britain. She describes her career as being one of "helping people from all walks of life who have struggled with complex psychological difficulties, often for many years."
"I've learned so much from my patients, and I continue to learn every single day. It's a privilege to be able to help others," Schnack said.
She began sharing her knowledge online in late 2021, initially on TikTok and Instagram, but she has more recently expanded to YouTube. Schnack wants her online presence to act as a valuable resource that reaches people who can't access mental-health support elsewhere. The psychologist has also authored the book Ten Times Calmer.
"Both my book and my social-media content are designed to address the high level of need that exists, and the lack of availability of good-quality help, due to limited accessibility, or affordability," Schnack said.
"There are dramatic increases in mental-health problems, with many anxiety sufferers never receiving adequate help."
Is there a health issue that's worrying you? Let us know via health@newsweek.com. We can ask experts for advice, and your story could be featured on Newsweek.
Uncommon Knowledge
Newsweek is committed to challenging conventional wisdom and finding connections in the search for common ground.
Newsweek is committed to challenging conventional wisdom and finding connections in the search for common ground.
About the writer
Melissa Fleur Afshar is a Newsweek Life and Trends Reporter based in London, United Kingdom.
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