How to Stop ‘What If’ Worries from Taking Over Your Day
Do you ever find yourself stuck in a loop of “What if…?”
What if I mess up at work?
What if something happens to my family?
What if I never figure this out?
For overthinkers, those two words - what if - can open the door to an endless stream of hypothetical scenarios. Some are mildly annoying. Others are terrifying. And once the spiral starts, it’s hard to stop.
But there’s good news: with the right tools, you can recognise “what if” worries, decide whether they’re worth your energy, and redirect your mind before the day disappears into rumination.
In this post, you’ll learn:
The difference between practical and hypothetical worries
Why “what if” thoughts are so sticky for overthinkers
Simple ways to break the chain of rumination
How Luma can help you refocus and feel calmer.
Practical vs. Hypothetical Worries
Not all worries are created equal.
Practical worries are about real situations happening right now - the kinds of things you can take action on.
For example:
Your cat has a limp → Solution: Book a vet appointment
You have a difficult phone call tomorrow → Solution: Prepare notes, choose a quiet space
These worries can usually be resolved (or at least reduced) through problem-solving.
Hypothetical worries, on the other hand, are trickier. They’re about events that might happen - but haven’t yet, and may never happen at all. For example:
What if the plane crashes?
What if my child struggles in high school?
The problem? You can’t “solve” something that isn’t real yet. And that’s where overthinking thrives.
Why ‘What If’ Worries Stick
Your brain evolved to scan for danger and plan ahead. It’s a survival mechanism. But in modern life, those same circuits can get hijacked by imagined threats.
When there’s even a tiny chance something could happen, your mind wants to prepare - just in case. The result? You can spend hours building mental plans for problems that don’t exist.
The more you rehearse these scenarios, the more real they feel. Before you know it, you’ve lost half the day to an event that may never happen.
How to Break the ‘What If’ Spiral
When you catch yourself in a “what if” loop, the goal isn’t to fight the thought - it’s to shift your focus. In Luma, we call this mindful refocusing.
Here are a few quick techniques you can try:
Change your visual field – Count ten blue things around you.
Move your body – Take a short walk outside.
Engage your senses – Light a candle or make a cup of tea.
Switch your input – Watch a short, light-hearted TV clip.
Do something physical – Stretch, dance, or do a few push-ups.
The idea is simple: give your mind something concrete and different to latch onto. Often, a few minutes is enough to break the chain of thoughts.
Try Scheduled Worry Time for Hypothetical Worries
Another effective approach is scheduled worry time - setting aside a specific daily slot for worrying and containing it there.
When a “what if” thought appears, you jot it down in Luma’s Worry Tree tool and save it for later. By parking the thought, you avoid getting pulled into it right away. When your worry time comes, you review the list and decide which (if any) are worth your attention.
How Luma Can Help
Inside the Luma app, you’ll find tools designed specifically for overthinkers, including:
Worry Tree – Record worries, decide if they’re solvable, and either make a plan or refocus.
Mindful Refocusing – Quick sensory exercises to break worry chains.
Scheduled Worry Time – Set reminders for when to deal with worries (and when to let them go).
These tools give your thoughts somewhere to land — and help you spend less of your day trapped in “what if” mode.
Next Time You Catch a ‘What If’…
Ask yourself:
Is this worry practical (real and actionable)?
Or hypothetical (imagined and not solvable right now)?
If it’s hypothetical, use a refocusing technique or park it for later. Over time, you’ll train your brain to stop giving “what if” thoughts so much airtime.
Ready to take back your day from “what if” worries?
Download Luma and start your free 7-day trial. You’ll get tools for calming your mind, breaking overthinking patterns, and feeling more present.