Anxiety can make preparation feel identical to prediction.

Turning a worry over in your mind produces the sensation of readiness. It feels like you are working on the problem, and the relief that follows a long rehearsal is real, which is why the habit sticks. But nothing has actually been prepared. No conversation was had, no backup arranged, no skill practiced. The mind has simulated a future and mistaken the simulation for provision.

When you catch yourself running scenarios, ask what physical action any of this suggests. If there is one, do it and stop rehearsing. If there is none, that is worth knowing too, because it means the loop is not going anywhere and you can put it down without losing anything.