Coping Skill: "Play The Tape"
“What if” thoughts are one of the greatest struggles of having anxiety. What if they’re mad at me? What if I don’t do well on my exam? What if I don’t get the job? “What if” thoughts are often paralyzing because no matter how you try to logic your way out of them, a new “what if ”thought will start the cycle all over again.
The “play the tape” skill is designed to help you manage the “what if” thoughts that lure you away from your goals. Play the tape asks you to take your “what if” thought and then go to the worst-case scenario. Sounds counterproductive right? Here are some examples.
What if I choose to purge after going 60 days with no behaviors?
Then I’ll have relapsed.
What if I relapse?
I’ll end up back in treatment.
What if I end up in treatment?
I’ll most likely lose my job.
In this example, it helps to be able to look at the longer-term consequences of using a behavior. It may help you realize that the consequence of using a behavior is not worth the benefit it may bring in the moment. This same idea can apply to any maladaptive coping skills such as self-harm, substance use, and even OCD compulsions.
Let’s broaden the example for more general anxiety.
What if I don’t get the promotion?
Then I won’t get a raise
What if I don’t get a raise?
Then I can’t take my husband on our trip next month.
What if we can’t go on the trip?
Worse case scenario my husband is mad at me.
What if people are also disappointed in me?
Then I’ll probably feel shame.
In this example, the worst eventual outcome is someone being mad or disappointed in you. Is it pleasant to feel shame? Absolutely not. But will this uncomfortable feeling bring any other disastrous consequences? Probably not. This helps you to realize that your anxiety about a situation (not getting promoted) likely outweighs the real-life consequences of that situation.
Thinking about starting therapy? Contact us here for a free consultation, or read more about our approach to therapy for anxiety.
OCD is an anxiety disorder with two parts: intrusive thoughts (obsessions), and compulsive behaviors (rituals). In this article, we explain what obsessions and compulsions are, and what type of help is available for this challenging disorder.