Here's a quick, three-minute tip where we break down a mental health or personal development topic in 180 seconds to help you shift or reframe your perspective.

Today's topic explores what-if thinking and one way to help manage the "what ifs," especially when we're worried about the future.

"What-if" thinking can creep in when things feel unknown or unpredictable, and our minds might start to overreact or go into protection mode by trying to figure out what's going to happen and even try and anticipate worst-case scenarios.

Anticipating the future, or at least trying to, can also sometimes give us a sense of control in times when we may feel like we don't have that much control.

But if we're overly concerned with all of the potential negative outcomes, we can experience an increase in things like stress, anxiety, self-doubt and even indecision.

One way to disengage from these types of thoughts is to try and come up with a possible solution to whatever you're worried about by using the phrase "If … then."

So if you're having the thought what if I fail the exam, can you come up with a plan of action that you could take?

Coming up with a plan doesn't mean you're going to fail or even have to act on the plan, but focusing more on a solution is going to:

• help you feel more at ease because it provides a sense of agency;
• make a decision, which should help you to feel less stuck; and
• help you to ground because your focus is now more on what you can do about the situation or on tangible action steps you can take rather than on all the potential or hypothetical worst-case scenarios that may or may not even happen.

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*Disclaimer: The information contained in this episode is for the sole purpose of being informative and is not considered complete. It should not replace consultation with a qualified professional.