Anxiety often shows up as racing thoughts and constant “what ifs”. These thoughts can spiral into worst-case scenarios that feel overwhelming and impossible to escape, but psychologists say one simple phrase can cut through the noise and bring a sense of calm almost instantly.

The psychologist Jeffrey Bernstein explains that asking yourself “What is the worst that could happen?” helps break the cycle of catastrophic thinking. Here, we’ll look at why this question works, how it ties into cognitive behavioral therapy, and other strategies experts recommend to ease anxious moments and support those who struggle with stress.

The phrase that stops anxious thoughts

At the heart of anxiety is a tendency to imagine disaster. Whether it’s worrying about failing a job interview, showing up late to a meeting, or saying the wrong thing in a conversation, the brain fixates on every possible failure. This loop makes it harder to think clearly or respond calmly. That’s where Bernstein’s phrase comes in.

Asking “What is the worst that could happen?” forces the brain to slow down. Instead of spinning endless scenarios, the question grounds you in reality. The worst possible outcome is usually less catastrophic than your anxious mind suggests. Maybe you don’t get the job. Maybe you stumble on an answer. These situations feel uncomfortable, but they’re not unmanageable.

Bernstein points out that this simple shift allows you to recognize distorted thoughts and replace them with more balanced ones, showing that even in the worst-case scenario, survival is possible. Over time, practicing this thought pattern can reduce sensitivity to stress triggers and help people respond more calmly under pressure.

Psychologists also emphasize that this isn’t about dismissing feelings. Anxiety is real, and the stress response in the body—racing heart, tight chest, shallow breathing—isn’t imagined. The phrase creates a pause between the emotion and the reaction to bring the nervous system down a notch, making space for clearer thinking and self-control.

Other ways to support someone with anxiety

While having a phrase to use in the moment is powerful, anxiety often requires broader support. Friends, family members, and colleagues can help by being intentional in how they respond.

Listen without judgment: Let the person speak openly about what they feel without rushing to fix the problem. Sometimes, being heard is the first step toward calm.
Encourage slow breathing: Guiding someone to take deep, steady breaths can reduce physical symptoms of anxiety and activate the body’s relaxation response.
Offer grounding techniques: Simple practices like naming five things you see or focusing on physical sensations can redirect attention away from spiraling thoughts.
Promote professional help: Cognitive behavioral therapy, mindfulness-based therapy, or counseling with a licensed psychologist can provide tools that last long-term.
Avoid minimizing: Saying “just relax” or “don’t worry” can make a person feel misunderstood. Instead, acknowledge their feelings as valid and real.

Supporting someone with anxiety is about helping them regain perspective and giving them tools to handle distress. Combining simple strategies like Bernstein’s phrase with long-term approaches such as therapy and techniques like slow breathing creates a more sustainable path toward mental balance.