In moments of anxiety, our minds can become powerful storytellers, often crafting narratives that predict the worst possible outcomes. This common cognitive distortion is known as “fortune-telling,” where we convince ourselves that negative events will happen, despite lacking any concrete evidence. Whether it’s worrying about a presentation, a conversation with a loved one, or any future event, fortune-telling can create unnecessary stress and prevent us from fully engaging with the present.
What is Fortune-Telling Thought Distortion?
Fortune-telling occurs when we jump to conclusions about future events, assuming the worst without considering other possibilities. For example, you might think, “I know I’m going to fail this project,” or “Everyone will think I’m incompetent.” These thoughts often arise automatically and can lead to feelings of anxiety, fear, and self-doubt. Over time, this pattern of thinking can become a habit, making it difficult to approach situations with a clear and balanced perspective.
Why Do We Fall into the Fortune-Telling Trap?
Anxiety thrives on uncertainty, and fortune-telling is a way for our minds to try to prepare for potential threats. However, by constantly predicting negative outcomes, we end up reinforcing our fears and missing out on the possibility of positive or neutral outcomes. This can lead to a cycle of anxiety, where our predictions fuel our fears, and our fears, in turn, lead to more negative predictions.
How Can We Break Free?
Breaking free from fortune-telling requires a conscious effort to challenge these anxious predictions and replace them with more balanced thoughts. Recently, Darby Crosby, MA, RMFT, RP, and I (Kameela Osman, MSW, RSW) have started a podcast, Therapy Inspired. We’ve been talking about the way we talk to ourselves, known as self-talk. In episode 5, which will be released on September 2, we’ll be discussing cognitive distortions, including fortune-telling. It’s an important topic, as changing the way we talk to ourselves can have a profound impact on our mental well-being.
Free Downloadable Worksheet: Strategies for Managing Fortune-Telling Thought Distortion
To help you navigate and overcome fortune-telling, I’ve created a free downloadable worksheet filled with practical strategies, alternate thoughts, and affirmations. This worksheet is designed to guide you through the process of identifying fortune-telling thoughts, challenging them, and replacing them with more constructive and balanced perspectives.
In the worksheet, you’ll find:
- Steps to Identify and Challenge Fortune-Telling Thoughts: Learn how to spot these negative predictions and examine their validity.
- Alternate Thoughts and Affirmations: Discover new ways to reframe your thoughts and build self-confidence.
- Mindfulness and Grounding Techniques: Simple exercises to bring your focus back to the present moment and reduce anxiety.
Download the worksheet [here] and start taking control of your anxious thoughts today.
While it’s natural to feel anxious about the future, it’s important to remember that our minds don’t have a crystal ball. By challenging fortune-telling thoughts and focusing on what we can control, we can reduce anxiety and approach life with a more open and balanced perspective. Be sure to tune in to our podcast, Therapy Inspired, for more insights on self-talk and cognitive distortions. I hope this worksheet serves as a helpful tool on your journey toward greater mental well-being.