When You Can’t Stop Thinking About What Might Go Wrong

The situation

You notice your mind jumping to worst-case scenarios.

An email feels ominous.
A challenge feels impossible.
A team problem starts to look permanent.

And before you know it, stress rises, confidence dips, and leadership feels heavier than the situation actually calls for.

What’s really happening

Your thoughts are gaining momentum faster than you realize.

Once a thought starts, your brain’s filtering system (the reticular activating system) begins scanning for evidence that confirms it. That means unhelpful thoughts quickly turn into emotional reactions, behaviors, and “proof” that reinforces the story — even when other possibilities exist.

This isn’t weakness.
It’s how the human brain works under pressure.

The issue isn’t whether the thought is true — it’s whether it’s helpful.

What helps

Instead of trying to stop thoughts, change tracks early.

• Notice the thought as soon as it appears

  Pause and identify what you’re thinking.

  You might ask: “What am I thinking right now?”

• Ask whether it’s helpful or unhelpful

  (Not true or false.)

  You might ask: “Is this thought serving me or not?”

• Consciously replace it with a more helpful thought

  You might shift from: “I must be in trouble.” to “Maybe they need my input on something important.”

• Watch for new evidence that supports the shifted perspective

  Notice how your thinking shapes what you see.

  Your brain will start scanning for evidence to confirm that thought.

• Take one small action aligned with the new thought
  Even the smallest step in alignment with your new thought builds momentum in the right direction.

This simple shift — catching and redirecting thought momentum — can change how you lead in real time and help your team do the same.

Listen to the podcast episode

🎧 Jumping Trains: The Ultimate Healthcare Leadership Hack (Ep. 10)