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
  

• Ask whether it’s helpful or unhelpful (not true or false)
  

• Consciously replace it with a thought that creates possibility
  

• Watch for new evidence that supports the shifted perspective
  

• Take one small action aligned with the new thought
  

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)