“What’s the point of worrying if you can solve the problem? What’s the point of worrying if you can’t?” – Shantideva, 8Th century AD, an Indian Buddhist sage
What comes after what? No, it’s a classic “who’s on first?” comedy order. Peter Piper is not meant to confuse the common language like Sally picking peppers or selling seashells on the beach. It’s more of a distraction, a change of mind, a distraction from the question “What if? into “Now what?”
Either way, thinking helps us consider life’s many possibilities, from the good to the bad and even the ugly. But thinking about the “what ifs” opens up a flood of anxious worries about all the terrible things that could happen. “Yes, I can be fired.” “Yes, I might have cancer.” “Yes, the market can crash.”
Yes, almost anything bad can happen if you let your mind wander into the world of whatever is going on. However, thinking about negative, even cataclysmic consequences is nothing more than a distraction attention about your deepest fears and anxieties. So here a Minute therapist A suggestion that can change your mindset in less than a minute is to replace “now” with “if” with one little word.
“What if” is built into our mental apparatus because the human brain is designed to quickly detect threatening signals. the environment and commanding our muscles to get him out of there or fight the threatening predator. In the recesses of the brain there is a guard that constantly warns of danger signs. This is a brain structure called the amygdala fear– an arousal center that never abandons its duty as a guard and is simply ready to respond to danger – rustling in the bushes, smell related to a monster or a telling sound. Ancestral humans relied on this internal sensor to stay alive and kicking. genes to the next generation.
The thinking center of the brain, the prefrontal cortex, allows for a more critical evaluation of potential sources of danger and the distinction between a tangled branch. a lie a snake hiding in our path and in the grass. But our thinking centers on all the possible dangers, all the countless calamities, “what if?” This can lead to fear and immobility in a state of fear. Alternatively, we can practice “what now” by thinking in a way that focuses on what we can do in the situations we face.
Do you have a “What if” job?
Sam, a retired dentist, tops the what-if meter. “What if” was always running through his mind, which made him feel anxious and helpless. His worry Also, since he was in the habit of emotional reasoning, he reasoned that if he felt this anxiety, it must be because things were really out of control.
He thought for a moment before clicking: feeling that way doesn’t make him that way. He agreed to make a mental detour by substituting “if” for “if” when faced with a problem.
“Now what” is an action strategy
Thoughts are cues for action. “Now what?” when we think that. We are ready to act, to consider alternative ways of responding to the current situation. For Sam, thinking “what now” focused his mind on what he could do instead of all the things that could go wrong. He used the ancient Stoics wisdom that there are things we can control and things we cannot, that some things are up to us and some things are not.
This doesn’t mean we shouldn’t think about life’s challenges, but when we do, we should shift to a “what now” mindset and ask ourselves what we can do when faced with life’s challenges or uncertainties. Yes, the pain in my lower back could be cancer, but all I can do now is get it checked out and not spin my wheels on everything that could go wrong. Which of these “what ifs” hit close to home?
- What if it happens again?
- What if something bad happens and no one helps?
- What if I have a serious problem?
- What if I break up at that meeting tomorrow?
- What if I don’t make this sale?
- What if I can’t sleep tonight? How will I work tomorrow?
- My God, if ______?
- What if I have a panic attack?
- What if you have a heart attack?
- What if_____?
Now do what passes
A simple mental shift from “what if” to “what now” can have a profound effect. “What happens now” is an invitation to action. This allows us to stop the barney flow destructive thinking By focusing on what we can do here and now, rather than thinking about all the things that could go wrong, it turns us around in circles. So, stop asking yourself, “What if?” when you hear yourself thinking, gently nudge yourself to replace the “if” with the “now.”
General Disclaimer: The content here and in other Minute Therapist blog posts is for informational purposes only and not for the diagnosis, assessment or treatment of mental health conditions. If you are concerned about your emotional well-being or have serious mental health issues, I recommend licensed mental health professional in your area for a detailed assessment.
© 2026 Jeffrey S. Nevid. All rights reserved.
