Write what you Think
Cognitive behavioral scientists developed the following five-step a process to help you minimize this style of thinking as follows:
Write down the stress-producing event factually, then write the worst-case scenario. I call it a "brain dump." It's already in your head and you won't be able to balance your thinking until you capture all of your unvarnished worst-case thoughts.
Think about how you can maximize any potential upside. Positive emotions may seem misplaced in this process, but they are strongly linked to resilience and help to calm the anxiety you are likely feeling with this thinking style.
List what is most likely - this is your more balanced approach. The trick is not to list all of the positives, it's to be more even-handed in your assessment of the situation.
Write your plan of action - what specific action steps are you in control of and what can you do next?