WORST / BEST

Choose your imagined movies to help you take peaceful action

Reducing your fears is a cognitive and then a physical process. We must first understand the depth of our fear and then we must take bold action to disprove the mental worries. First let’s break the fear down into its components. Sit down. Imagine a movie screen in your mind. You’re about to play some movies, first the WORST, then (if you still need more help), the BEST.

W.O.R.S.T

Worries, OK, Recover, Stats, Tactics

B.E.S.T

Beneficial, Examples, Share, Tasks

W: Worries. What’s the worst that will happen? Play the movies of your fears and feel your body. Breathe.

 

O: OK? Would you be OK (i.e survive?). Why would it all be OK? (Even if you die). Play the movie of it being OK.

R: Recover. Assume it happened. How would you recover? Play the movie of your recovery.

S: Statistically: How likely is it to happen, really?  Imagine the % on the left side of the screen.

T: Tactics: What could you do to reduce the likelihood of this happening. Play the movie of trying varied tactics and notice the % number go down.

Done! If you still feel crappy then let's take a look at the B.E.S.T...

B: Beneficial: What’s the best case scenario? What might happen that means this situation was really helpful? Play the movie of beneficial change.

E: Examples: Has this happened before? Have I seen anyone do this? Have ‘I’ actually done this before? Play any memories or imagine others overcoming similar challenges.

S: Share: Who could you share this problem with? Name at two people minimum.Play the movie of you sharing your fears and plans with them.

 

T: Tasks: What and when? Plan it now. Play a movie of yourself doing it.

Bonus items:

  • Is there any resistance or obstacles? Name it and note it down.
  • How even a partial win would be advantageous or help you learn?
  • Can you make a consequence / accountability sharing to make sure it happens?

Neil Morbey 2020

Positively-mindful.com