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Reverse the Rabbit Hole: Anxiety Relief

This document provides advice for dealing with anxiety by reversing negative thought patterns. It explains that anxious thoughts often involve worrying about hypothetical "what if" scenarios that spiral downward. To combat this tendency, the document recommends reversing the "rabbit hole" by considering potential positive outcomes that are just as likely as the negative ones. It includes a worksheet where people can write down a feared negative outcome and an alternative positive outcome.

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Gilang Faisal Andrian
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609 views1 page

Reverse the Rabbit Hole: Anxiety Relief

This document provides advice for dealing with anxiety by reversing negative thought patterns. It explains that anxious thoughts often involve worrying about hypothetical "what if" scenarios that spiral downward. To combat this tendency, the document recommends reversing the "rabbit hole" by considering potential positive outcomes that are just as likely as the negative ones. It includes a worksheet where people can write down a feared negative outcome and an alternative positive outcome.

Uploaded by

Gilang Faisal Andrian
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
  • Dealing with Anxiety: Reverse the Rabbit Hole

PositivePsychology.

com

Dealing with Anxiety: Reverse the Rabbit Hole

If you struggle with anxiety, you know that those two little words, “what if?” can send your mind down a
rabbit hole of increasingly negative scenarios. A simple question can take you from wondering about how
something will turn out to being certain that it will turn into the worst possible scenario.

To combat this tendency towards the negative, try reversing the rabbit hole (i.e., considering the positive
outcomes). For each negative outcome, there is a positive one that is just as likely. Use this worksheet to
come up with some potential positive outcomes. Write down a negative outcome you’re worried about
and come up with an equally plausible positive outcome.

Negative Outcome Positive Outcome

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