Decatastrophizing worksheet: worst, best and most likely
Catastrophizing is jumping to the worst outcome and taking it as likely. Decatastrophizing is a CBT technique for slowing that down: you look at the worst, best and most likely outcomes, then plan how you would cope. This guide explains it and includes a free printable worksheet.
Etappi takes you from the worst case to the most likely one, then to a plan for coping.
Walk through it in EtappiWhat catastrophizing looks like
It often sounds like "What if it all goes wrong?" or "This is going to be a disaster." One small event, such as an email left unanswered, becomes the start of a chain that ends somewhere terrible.
The worst case can feel certain when you are anxious. But feeling certain is not the same as it being likely, and the mind is very good at skipping over all the outcomes that lie in between.
The three-outcome method
Write down the worst thing that could happen, in plain words. Then write the best thing that could happen. Finally, write the outcome you think is most likely, based on what you know and what has happened before.
Putting all three side by side shows how narrow the worst case is. It is one possibility among many.
How you'd cope if the worst happened
Next, ask how you would cope if the worst did happen. Who could you contact? What resources do you have? What would be the first small step?
Remember that you have coped before. Think of a hard time that you got through, and what helped. Seeing that you have a plan, even a rough one, can make the worst case feel less overwhelming.
A worked example
Thought: "I'll get fired for this mistake." Worst case: I lose my job and cannot pay my rent. Best case: nobody notices, or my manager says it is easily fixed. Most likely: my manager points it out, I fix it, and we move on.
Coping plan: if the worst did happen, I would tell my family, ask a friend for references, update my CV and apply for similar roles. I have changed jobs before and found something new within a few months.
What you'd tell a friend
Finish by imagining a friend came to you with the same thought. What would you say to them? Most people are far kinder and more balanced when they speak to a friend than when they speak to themselves.
Step back and use that kinder voice. Write down what you would say, and read it back to yourself.
Free printable worksheet
Decatastrophizing worksheet
Look past the worst case to the most likely one, and plan how you'd cope.
- Answer the questions in order.
- Be specific: who, what, when.
Work it through
The thought I'm stuck on:
The worst that could happen:
The best that could happen:
The most likely outcome:
If the worst happened, how I'd cope:
What I'd tell a friend:
This page is general self-help information, not a diagnosis. It is not a substitute for professional care. Free worksheet from Etappi.
Etappi takes you from the worst case to the most likely one, then to a plan for coping.
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Frequently asked questions
Isn't thinking about the worst case making it worse?
Writing it down and then looking at the other outcomes usually makes it easier to see clearly.
What if the worst case really could happen?
Then the coping plan matters most. Write down what you'd do, who you'd contact, and what you've coped with before.
How is this different from a thought record?
A thought record weighs evidence for one thought. Decatastrophizing focuses on outcomes and how you'd cope.