Have you ever had one tiny thing happen at work, and your brain immediately jumped to, “That’s it. I’ve ruined everything.”
Yeah. Same.
One of the biggest things I’ve learned over the years (through the years, through the tears) is that our thoughts aren’t facts.
They’re just thoughts.
And honestly? Our brains make stuff up all the time.
We have thousands of thoughts flying through our heads every single day. Your brain is constantly trying to connect dots, fill in missing information, and predict what might happen next.
The problem is… it usually predicts the worst.
Why Our Brain Loves Worst-Case Scenarios
Our brains are still wired for survival.
Back when humans were trying not to get eaten by tigers, assuming the worst kept us alive.
Wrong berries? You die.
Get kicked out of the tribe? You probably die.
Hear a noise in the bushes? Better assume it’s dangerous.
That wiring hasn’t disappeared just because we now work in workshops, mines, construction sites, or offices.
Instead of worrying about tigers, our brains worry about mistakes, jobs, relationships, and what everyone thinks of us.
So, when information is missing, your brain fills in the blanks.
Usually with something negative.
That’s where fact-checking comes in.
Ask Yourself: Is This Actually True?
When your brain throws a scary thought at you, pause for a second.
Ask yourself:
Where did my brain get this information?
Not “How do I feel?”
Not “What if?”
Just…
What’s the actual evidence?
Sometimes that’s enough to stop the spiral before it gets bigger.
The “Everyone Thinks…” Trap
This is one I see all the time.
“Everyone thinks I’m useless.”
“Everyone knows I always make mistakes.”
“Everyone’s talking about me.”
Okay…
Who is everyone?
Did one coworker say something?
Did one person make a comment?
Did one person give you feedback?
Because one person isn’t everyone.
Our brains love turning one opinion into a universal truth.
Fact-check it.
Who actually said it?
Who actually knows?
And even if people do know… do they actually care as much as your brain thinks they do?
Usually not.
Catastrophic Thinking Loves to Skip Steps
This is another favourite.
Your brain jumps from:
“I might make a mistake…”
Straight to:
“My career is over.”
Hang on.
There’s a few steps missing there.
Let’s slow it down.
I’ve spoken to so many tradeswomen who worry about making one mistake and losing everything.
I’ve been there too.
A common example is servicing a vehicle.
Your brain says:
“If I leave the oil filter loose, the engine will blow up, I’ll lose my job, and my career is finished.”
Let’s fact-check it.
Have people accidentally caused engine failures before?
Yes.
Do some of those people still have jobs?
Also yes.
Do people recover from mistakes?
Every single day.
Would it be ideal?
Of course not.
But is your entire career automatically over?
Probably not.
Our brains skip all the realistic middle steps and head straight for disaster.
What Would Actually Happen?
This question is incredibly powerful.
Instead of asking:
“What if the worst happens?”
Ask:
“What would actually happen next?”
Maybe you’d get spoken to.
Maybe you’d receive extra training.
Maybe there’d be a written warning.
Maybe you’d go on a performance improvement plan.
And yes…
In some situations, people do lose jobs.
But then what?
They update their résumé.
They apply elsewhere.
They find another job.
People recover from setbacks every single day.
Your brain just forgets to mention that part.
You Can Prepare Without Panicking
Fact-checking doesn’t mean pretending bad things never happen.
Sometimes there is a genuine risk.
That’s okay.
You can prepare without spiralling.
If you’re worried about losing your job…
Update your résumé.
If you’re worried about failing an assessment…
Study.
If you’re worried about a difficult conversation…
Think about what you want to say.
Preparation is productive.
Catastrophising isn’t.
Your Thoughts Deserve a Second Opinion
The next time your brain tells you:
“I’m not good enough.”
“Everyone hates me.”
“I’ve ruined everything.”
Don’t automatically believe it.
Treat it like a rumour.
Ask for evidence.
Look for facts.
Your brain is an incredible tool.
But it’s also a slightly dramatic storyteller.
You don’t have to believe every story it tells you.
Final Thoughts
Fact-checking your thoughts isn’t about forcing yourself to be positive.
It’s about being accurate.
Sometimes you’ll realise your fears aren’t based on facts at all.
Other times you’ll realise there is a possibility something could happen, and you’ll make a plan instead of panicking.
Either way, you’ve taken back control.
Remember:
Your thoughts are not always the truth.
Your brain is trying to protect you, but sometimes it gets a little overprotective.
So pause.
Ask the questions.
Check the facts.
And then move forward from reality without fear.
Because I believe in you.
I know you’re capable of amazing things.
This blog is supported by EMU Safety.
“If you’re on the hunt for quality safety glasses, take a look at EMU Safety below. Their range is designed to help you stay safe, comfortable, and confident on the job.
Your support helps me continue creating free resources, blogs, and content for tradeswomen and industry.”
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