The negative scenarios are typically brief, like intrusive thoughts expanded into little “what ifs”.

I think of them as simulations, emotionally prepping for something sad or disappointing, so if/when it does happen you’ve already like microdosed on the grief so you don’t fall apart. Like OK it happened, dad’s dead, need to check with siblings, schedule regular mom visits, adjust budget, and reconsider therapy…

it’s useful to have a loose “script” to follow, especially around grief.

Why yes I am a Virgo how could you tell??