Pre-solution: Assume the Worst… to Stop It from Happening

At a glance

1 quick exercise + practical examples across different contexts.

It sounds counterintuitive, but spending one minute accepting that the worst could happen is often the fastest way to reduce fear and create real change.

Pre-solution works like this:

• You accept the feared outcome (briefly and deliberately).

• You identify the breaking point—the moment where the situation would tip negative.

• You put preventive moves in place so that tipping point becomes unlikely or irrelevant, whatever else happens.

Result: less emotional charge, more clarity, and one micro-action within 24 hours.

More details and insights below the video.

The step-by-step protocol

Step 1 — State the fear (15–30s)

Write the feared sentence in one line, without softening or simplifying.

“If the presentation goes badly, I’ll miss the promotion.”

 

Step 2 — Assume it’s true (60s)

For one minute, admit it could happen. This brief acceptance deflates the emotional charge and clears your view.

Acceptance ≠ surrender. It’s operational clarity.

Step 3 — Find 1–2 breaking points (45–60s)

Ask: where and how does the situation tip from “manageable” to “negative”?

• Example A: your manager locks onto form and misses the substance of the work.

• Example B: evaluators read you as too emotional for the role.

Step 4 — Create the Pre-solution (45–60s)

Design moves that prevent that break, however the rest unfolds.

• For example A: schedule a slide review with your manager a week ahead; narrate key choices so the substance is visible before the performance.

• For example B: map the decision-makers and create brief work + social touchpoints in the days prior where your emotional steadiness is observable.

Step 5 — One micro-action within 24 hours (15–30s)

Choose a small, verifiable step: send an email, place a calendar hold, draft an agenda, or list stakeholders by priority.

Why it works

• Targeted acceptance interrupts the inner conflict and frees up problem-solving resources.

• Focus on the critical moment: risk becomes specific (one or two nodes) instead of nebulous.

• Observable signals: you don’t hope people “get it”—you show what you want seen in advance.

Additional examples

1) Study / Oral exam

• Fear: “If I blank during the oral exam, I’ll fail.”

• Breaking point: the first 90 seconds—silence/visible anxiety → the examiner reads you as unprepared.

• Pre-solution:

  • Write and memorize a 60-second opening for two core questions (definition + example).

  • Set up a mini-mock with a classmate the day before (two cold questions).

  • During the exam, ask for 30 seconds to outline your answer on paper (the examiner sees structure).

• Micro-action (24h): prepare the two openings and message your classmate to schedule the mock.

2) Relationships / Difficult couple conversation

• Fear: “If I shut down during the talk, they’ll think I don’t care and the argument will escalate.”

• Breaking point: your partner feels ignored in the first minutes (you go quiet, avert your gaze).

• Pre-solution:

  • Agree in advance on a “Pause & Paraphrase” rule: if you shut down, call a 10-minute pause; on return, paraphrase 30 seconds of what they said, then share your point in 60 seconds.

  • Prepare two presence phrases (e.g., “I’m listening; I just need a moment to put this clearly.”).

• Micro-action (24h): propose the rule in a neutral moment and save the two phrases in a shared note.

Precision boosters

• Limit yourself to two breaking points—more creates dilution.

• Make signals observable (review, opening script, agreed rule) rather than relying on good intentions.

• Time-box the whole cycle to 15 minutes for a first pass.

• Use a respectful tone in emails: clear subject, duration, objective, concrete proposal.

Common pitfalls & how to avoid them

• Vague fear: write the sentence exactly as you think it—then proceed.

• Fuzzy breaks: visualize the scene: who is present? what do they see/hear?

• Over-engineering: cap yourself at two moves; simplicity survives real life.

• Skipping the micro-action: without a dated step, insight doesn’t translate into protection.

Next steps to deepen practical, integrative tools

Want more exercises and techniques across mind, emotions, body, and relationships?

• Read the book: Stress, Emotions and Health

• Explore Integrative Sciences courses