Counterfactual Thinking: Why We Dwell on What Could Have Been

Table of ContentsView AllTable of ContentsTypesIs It Healthy?The RisksHow To Curb Counterfactual Thinking

Table of ContentsView All

View All

Table of Contents

Types

Is It Healthy?

The Risks

How To Curb Counterfactual Thinking

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In psychology, counterfactual thinking is the tendency we have to ruminate on the past and wonder “what could have been.” It involves thinking about the “what ifs” and “if onlys” as we envision what might have happened if we had taken a different path, made a differentdecision, or if a series of events somehow played out differently.

“I’ll see this type of thinking a lot whenanxietyis fueling a person’s thoughts about how they handled a situation,” notes Nicholette Leanza, LPCC-S, a Licensed Professional Clinical Counselor withLifestance Health. “They envision what might have happened if things had gone differently or if certain choices or actions had been taken or not.”

Below, we’ll explore different examples of counterfactual thinking, share some ways it might be helpful, and outline some of its potential pitfalls. And for those who tend to fall into this rabbit hole and find it tricky to get out, we’re offering some tools you can use to curb this line of thinking.

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What Are the Types of Counterfactual Thinking?

There are two primary types of counterfactual thinking: upward and downward. Let’s explore both.

Upward Counterfactual Thinking

This zeroes in on how the past could have been better. It often entails wishing we could go back and change things or make different decisions. Examples of this type of counterfactual thinking might include:

A study published in the Clinical Psychology Review found that upward counterfactual thinking was associated with present and future depression.

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Downward Counterfactual Thinking

This type of counterfactual thinking ruminates on how something in the past could have been much worse. Some specific examples could include:

Downward counterfactual thinking is interesting because it can result in working ourselves up into “worryspirals” or create a feeling ofguiltif we averted a crisis but someone else wasn’t fortunate. At the same time, though, it can also have some benefits in that it helps us feel gratitude for how things did transpire in our favor.

Findings in a 2021 study suggest that downward counterfactual thinking may be an effective way to regulate emotions in people with high levels of anxiety.

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Is Counterfactual Thinking Healthy?

It’s important to note that both upward and downward counterfactual thinking is a completely normal part of the human experience. What’s more, this retrospection can even serve as a helpful tool as we navigate our paths moving forward.

Nicholette Leanza, LPCC-S

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What Are the Dangers of Counterfactual Thinking?

The biggest potential issue with counterfactual thinking is that we can often get stuck in this nebulous make-believe world in our minds—a past that can’t be changed and has no little, if any, impact on our current reality.

“If you find yourself constantly dwelling on what might have been, it can lead to rumination andregret, which can keep you stuck in the past and neglecting the present,” notes Leanza. “Rumination, perseveration, andoverthinkingcan all be seen as cousins in the family of anxiety, and when you’re stuck in this mode, it can be really exhausting and sink our mental health.”

Some signs that you’re entering a potentially negative territory include:

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If you find yourself in a place where you’re dwelling too much on “what could have been,” it’s important to switch gears.

Charlene Gethons, psychotherapistChoosing to instead focus your thoughts on the reality of this moment leads you down a path where you can figure out what to do next.

Charlene Gethons, psychotherapist

Choosing to instead focus your thoughts on the reality of this moment leads you down a path where you can figure out what to do next.

“Choosing to instead focus your thoughts on the reality of this moment leads you down a path where you can figure out what to do next,” says Charlene Gethons, a psychotherapist and founder ofThe Mindfulness Journey. “It’s easier said than done at times, but it happens in time the more you practicemindfulnessand bring your thoughts back to this moment.”

Gethons recommends the “STOP” technique in these moments when we start fixating on the past. It involves taking these four simple steps:

“It might not always feel like it, but we have a choice in each moment where we want to direct our attention,” Gethons says. “Even if that means we have to redirect it every couple of seconds.”

It’s also important to remain kind and understanding toward yourself, and to recognize that we all make mistakes. There’s no such thing as a perfect path so show yourself compassion.

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Counterfactual thinking can help us learn from our mistakes, help us problem-solve, and inspire us to make different decisions in the present and for our future. At the same time, getting stuck in a counterfactual spiral doesn’t serve us.

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2 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Broomhall AG, Phillips WJ, Hine DW, Loi NM,Upward counterfactual thinking and depression: A meta-analysis.(2017). Clinical Psychology Review, 55, 56–73. doi:10.1016/j.cpr.2017.04.010Parikh, N., De Brigard, F., & LaBar, K. S. (2022).The efficacy of downward counterfactual thinking for regulating emotional memories in anxious individuals. Frontiers in Psychology, 12, 712066. doi:10.3389/fpsyg.2021.712066

2 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Broomhall AG, Phillips WJ, Hine DW, Loi NM,Upward counterfactual thinking and depression: A meta-analysis.(2017). Clinical Psychology Review, 55, 56–73. doi:10.1016/j.cpr.2017.04.010Parikh, N., De Brigard, F., & LaBar, K. S. (2022).The efficacy of downward counterfactual thinking for regulating emotional memories in anxious individuals. Frontiers in Psychology, 12, 712066. doi:10.3389/fpsyg.2021.712066

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Broomhall AG, Phillips WJ, Hine DW, Loi NM,Upward counterfactual thinking and depression: A meta-analysis.(2017). Clinical Psychology Review, 55, 56–73. doi:10.1016/j.cpr.2017.04.010Parikh, N., De Brigard, F., & LaBar, K. S. (2022).The efficacy of downward counterfactual thinking for regulating emotional memories in anxious individuals. Frontiers in Psychology, 12, 712066. doi:10.3389/fpsyg.2021.712066

Broomhall AG, Phillips WJ, Hine DW, Loi NM,Upward counterfactual thinking and depression: A meta-analysis.(2017). Clinical Psychology Review, 55, 56–73. doi:10.1016/j.cpr.2017.04.010

Parikh, N., De Brigard, F., & LaBar, K. S. (2022).The efficacy of downward counterfactual thinking for regulating emotional memories in anxious individuals. Frontiers in Psychology, 12, 712066. doi:10.3389/fpsyg.2021.712066

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