Most "reframe your anxiety" advice is wishful thinking. This tool forces a hard‑nosed check: for each worst case, name the probability, the impact, and one real coping step. Then re‑rate and see the dot move.
Catastrophizing runs the worst case on repeat without checking whether it's likely or how you'd actually cope. This tool makes the loop explicit by separating probability from impact, then forcing a real coping answer before allowing a re‑rating.
A shift is good. No shift is also good information — it tells you the worry isn't fully resolved, and you may need to address an underlying fear (e.g. shame, status, identity), not the scenario itself.
This tool is for the cognitive loop of "what if." It does not address worries that come from real, current problems (a serious diagnosis, a financial crisis). For those, the answer is action, not reframing.
That's the most honest outcome. It usually means the coping step is too vague, or the real fear isn't the scenario — it's what the scenario means about you. Try the Inner Critic Voice Analyzer.
Yes, if you genuinely believe the scenario can't happen. If you're rating 0% because the fear is too big to look at, that's a different story — try a non‑zero rating.
Yes. Do one at a time, then repeat for the next. Doing all at once usually blurs the distinctions.