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When something you want to do keeps setting off the same worst-case film in your head, you can treat it as one prediction among several instead of the realistic one.
This five-minute practice is called a fair hearing. On paper or your phone, write four short lines: the worst case as a prediction, the best realistic case, the most likely case, and one small step you can take in the next day or two. Then put a date next to the worst-case line and, when that date comes, write down what actually happened.
Over time, those check-ins build your own record of how often the worst case shows up and how bad it was when it did. The worry may not vanish, but it may get a little quieter, and moving forward may feel a little easier.
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