Catastrophizing: What it is, How to Stop it
Published By Justin Baksh, LMHC, MCAP
June 28, 2024
Ben, a 45-year-old digital marketing agency director, has always been meticulous about his work, striving to meet every deadline with precision. One afternoon, he discovers a minor mistake in a report he submitted, which might slightly delay a client’s project. Despite the error being relatively small and rectifiable, Ben’s mind races to worst-case scenarios.
As he sits at his desk, Ben’s thoughts spiral: “This is a disaster. The client will surely see this mistake and lose all trust in our company. I’ll be blamed for losing the account, my manager will be furious, and it might even cost me my job. Then what? I’ll never find another position at my age, and I’ll drain my savings.”
Ben struggles to concentrate through tight-chested anxiety for the rest of the day. He becomes withdrawn, avoiding his colleagues, and cancels his evening plans due to overwhelming anxiety and a looming sense of doom—all stemming from a single, manageable mistake.
Ben’s reaction to a small mistake is a classic example of catastrophizing, or catastrophic thinking, where he assumes the worst will happen. He becomes fixated on the idea. and it causes him a lot of unnecessary stress and anxiety.
What is Catastrophizing?
Catastrophizing is a psychological phenomenon where an individual expects the worst possible outcome in a situation, often far out of proportion to the actual problem at hand. This thinking pattern is considered a cognitive distortion because it involves an unrealistic, negative outlook that can distort one’s perception of reality.
When a person catastrophizes, they not only predict unfavorable outcomes but also feel convinced that they will be unable to cope with these outcomes should they occur. This can lead to intense anxiety and distress. For example, missing a bus might lead someone to think they will be late, then fired, and ultimately end up in financial ruin, despite these being extreme and unlikely consequences from one small event.
Catastrophizing can affect all aspects of someone’s life—impeding their ability to solve problems, increasing stress levels, and often leading to avoidance behaviors where the person may shy away from activities or decisions due to the fear of potential disasters. Understanding and addressing this cognitive distortion through therapy or self-help strategies can help individuals assess situations more accurately and respond to challenges more effectively.
Is Catastrophic Thinking Part of a Mental Disorder?
“During one of my therapy sessions, my therapist handed me a piece of paper.
‘Let me know which of these thinking styles you identify with’, she said.
The sheet had ten boxes on it and, after studying it for a few minutes, I looked up and, with a sheepish laugh, I replied ‘All of them’.
This sheet of unhelpful thinking styles helped me to make sense of my experiences over the years and feel the comfort that I wasn’t the only one to think this way.”
-Andy McAleese, What is Catastrophizing and How Do I Manage My Catastrophic Thinking?, LinkedIn.com
Catastrophizing itself is not a specific mental disorder but is a cognitive distortion commonly associated with various psychological conditions. It often features prominently in anxiety disorders, depression, and obsessive-compulsive disorder (OCD). Catastrophizing is also a typical characteristic of panic disorder, where a person might interpret physical symptoms of anxiety as a catastrophic event, such as a heart attack.
In the context of chronic pain or illness, catastrophizing can contribute to increased perceptions of pain and disability, and is a significant factor in how individuals adjust to and manage their conditions. It can exacerbate symptoms and hinder recovery or adjustment processes.
How Catastrophizing Effects Chronic Pain
In the context of chronic pain, catastrophizing can significantly affect a person’s pain experience and overall well-being. Catastrophizing can contribute to increased perceptions of pain and disability, and is a significant factor in how individuals adjust to and manage their conditions. It can exacerbate symptoms and hinder recovery or adjustment processes.
Individuals who catastrophize about their pain might perceive their pain as unbearable and uncontrollable, which can increase their pain sensations and emotional distress.
Research suggests that catastrophizing plays a crucial role in the pain modulation process. It can heighten pain perception by influencing attention to pain signals and amplifying the body’s emotional response to pain. This heightened response can lead to increased pain sensitivity, greater disability, and a poorer quality of life. Managing catastrophizing through psychological interventions, like cognitive-behavioral therapy, can be effective in reducing pain intensity and improving pain management strategies.
How to Stop Catastrophic Thinking
“Catastrophizing is dependent on you never being in the moment: it constantly shoves you up against an unknowable, uncontrollable future. Once you go there, you are lost. Parenting, so often a source of anxiety, has been the best antidote to this. The hard graft and small, pure joys of looking after a baby and a little boy with autism anchor me to the present. The baby keeps me healthy, makes me feel lucky and gives me a constant dose of perspective. She is also exhausting: I am too tired and busy to catastrophize with as much fervor as the habit demands.”
–Chitra Ramaswamy, How the Hardest Year of My Life Ended Catastrophizing, Medium.com
Stopping catastrophizing involves learning to recognize and adjust thought patterns to prevent the escalation of negative thinking. Here are several strategies that can help individuals manage and reduce catastrophizing:
Awareness and Identification
The first step is becoming aware of the catastrophizing pattern. Recognizing thoughts like “What if I fail?” or “Everything is going to go wrong” as they occur is essential. Keeping a thought journal can be helpful in identifying and understanding the frequency and triggers of such thoughts.
Reality Testing
Once a catastrophic thought is identified, challenge its validity by asking questions like: “What is the evidence for this thought?”
“What are the chances of this worst case scenario actually happening?” “Have I faced similar situations before, and how did they turn out?”
This method helps assess the situation more realistically and decreases anxiety.
Perspective Taking
Try to view the situation from different perspectives. Thinking about what we might say to a friend or family member who was worrying about this same thing can help us be more compassionate and realistic with ourselves and our situation.
Problem Solving
Instead of spiraling into fear over what might go wrong, focus on what can be done to prevent or address the issue. Developing a plan and considering all options gives us back a sense of control and curbs feelings of helplessness.
Practicing Mindfulness
Mindfulness is a meditative practice that helps people stay focused on what they are doing in the present moment. This can help us keep from getting lost in negative thoughts. Regular practice can diminish the tendency to jump to worst case scenarios.
Cognitive Restructuring
With the help of a therapist, cognitive restructuring can be used to change the underlying beliefs that contribute to catastrophizing. This involves replacing exaggerated, catastrophic thoughts with more reasonable and realistic ones.
Building Resilience
Engaging in activities that build resilience, such as regular exercise, sufficient sleep, and maintaining social connections, can help manage stress better and reduce the likelihood of catastrophizing.
Professional Help
If catastrophizing is severe or linked to a mental health condition like anxiety or depression, seeking professional help can be crucial. A therapist can provide tools and strategies tailored to individual needs, helping them manage their thoughts more effectively.
How To Help Someone Else Who is Catastrophizing
Helping someone who is catastrophizing involves both understanding and practical support. Here are some strategies you can use to effectively support someone in managing their catastrophizing thoughts:
8 Ways to Help Someone Who is Catastrophizing
- Listen Actively: Start by listening without judgment. Allow them to feel safe talking about their worries and fears. At time, having someone there to share with can alleviate the intensity of their distress.
- Encourage Reality Checks: Gently help them to assess the reality of the situation. Ask questions like, “What is the likelihood of that happening?” and “Are there other, more likely outcomes?” This can help them to see things from a more balanced perspective.
- Teach Them to Challenge Thoughts: Introduce them to the concept of challenging their automatic thoughts. This involves questioning the evidence for their catastrophic predictions and considering alternative interpretations.
- Develop Coping Statements: Help them develop and use coping statements that counter catastrophic thoughts. Examples include, “Even if something bad happens, I can handle it,” or “Let’s cross that bridge when we come to it.”
- Promote Problem-Solving: Encourage them to shift focus from worrying about potential catastrophes to thinking about solutions to problems. This can empower them and reduce feelings of helplessness.
- Introduce Relaxation Techniques: Teach them techniques such as deep breathing, progressive muscle relaxation, or mindfulness. These can help reduce the physiological symptoms of anxiety that catastrophizing can amplify.
- Model Positive Behavior: Show them through your own behavior how to handle stress and uncertainty in a more constructive way. Leading by example can help them understand the contrast in their own behavior and yours and encourage change.
- Encourage Professional Help: If their catastrophizing is frequent or severe, suggest seeking help from a mental health professional. Therapies like cognitive-behavioral therapy (CBT) are particularly effective for managing catastrophizing.
Supporting someone who is dealing with catastrophizing thoughts requires patience and empathy. By using these strategies, you can help them gain more control over their thoughts and improve their overall mental well-being.
Catastrophic Thoughts Don’t Have to Win
Catastrophizing can make you feel isolated in your fears, but support is closer than you might think. Whether it’s through friends, family, or professionals, seeking help is a sign of strength, not weakness. Empowering yourself with tools and strategies to manage overwhelming thoughts can open up a new chapter of mental wellbeing.
Remember, change is possible, and it often starts with a simple conversation. If you or someone close to you is dealing with catastrophizing, reaching out to a mental health expert could be a beneficial step. Such professionals are equipped to offer the necessary support, advice, and customized techniques to help address your specific concerns. Your journey towards a more hopeful and less anxious future is important, and taking the first step by asking for help is a courageous move.
Let’s make mental health a priority, encouraging each other to seek support and find the peace we deserve. Together, we can face our fears and move toward a more positive tomorrow.
