What If Statements

What If Statements are a simple yet powerful Cognitive Behavioral Therapy (CBT) technique for re-framing unhelpful thought patterns. When we experience discomfort, it’s easy to fall into catastrophizing, imagining the worst possible outcome as a way to prepare ourselves. While this may feel protective, the truth is we can’t predict the future. Just as something catastrophic is possible, so is something positive, healing, or even better than expected.

In CBT, we explore these thought patterns by examining the evidence for and against them, then intentionally re-framing them into more balanced and supportive statements. This shift not only reduces unnecessary worry but also helps the brain focus on possibilities that promote safety, resilience, and healing.

Begin by noticing your fear-based thoughts, then challenge them by asking, “Is there real evidence to support this?” Once you’ve questioned the thought, replace it with a supportive “what if” statement, an alternate path that opens the door to a more hopeful or healing perspective. See the examples below.

How to do: What if statements

Example 1:

Fear Thought: What if my pain gets worse?

Re-frame: What if my pain gets better?

Example 2:

Fear thought: I wont be able to go on that vacation.

Re-Frame: What if I enjoy my time on vacation despite my pain?

Example 3:

Fear Thought: Going on a hike is dangerous.

Re-Frame: What if going on a hike distracts me from my pain?

Example 4:

Fear Thought: What if I have to live this way forever?

Re-Frame: What if I am on the path towards healing?

Example 5:

Fear Thought: This flare will never go away.

Re-Frame: What if this flare doesn’t last as long?

JOURNAL PROMPT

Practice coming up with your own what-if re-frames.

Which thoughts did not have evidence to support them?