In life, we are faced with uncertainty. For some, that uncertainty is exciting. For others, the fear of the unknown can be debilitating. If you can’t stop thinking about worst-case scenarios in uncertain or complex situations, especially if they are highly improbable, you may be catastrophizing (pronounced kuh-ta-struh-fai-zuhng). Here, we’ll go over some signs of catastrophizing and a few tips for managing it.
What Is Catastrophizing?
Catastrophizing is a type of cognitive distortion that is negatively biased. It leads people to assume the worst when outcomes are unknown. It is often associated with depression and anxiety disorders and may even worsen or cause chronic pain. Someone who catastrophizes may start with a single negative thought or worry that rapidly escalates into fear and can become overwhelming.
How to Stop Distorted Thoughts
Once you recognize that you are having catastrophizing thoughts, it’s time to figure out how to manage and cope with them. Here are are few methods:
Talk It Out
Talking to a friend, family member, or therapist can help you put things into perspective. They may be able to give you insight into your irrational thoughts and give you some alternative and more probable outcomes for your situation.
Practice Mindfulness
Mindfulness helps you be still and quiet your mind. It entails breathing and being present in the moment by focusing on scents, sounds, textures, or visuals. Practicing mindfulness can help you feel more grounded and, in turn, help you rationalize some of your catastrophizing thoughts.
Focus on the Present
Allow yourself to be present-focused instead of future-focused. You can only control the present, so focusing on the now instead of the “what-ifs” will help you manage those catastrophizing thoughts.
Accept Uncertainty
It is hard not to experience some anxiety when faced with uncertainty; however, it is important to acknowledge that your brain is using worrisome thoughts in an attempt to achieve certainty. At this point, remind yourself that uncertainty is part of life. You can also think about more productive and positive scenarios when you feel you are veering towards catastrophizing.
Journal
In times of anxiety and uncertainty, journaling can be a great way to overcome distorted thoughts and therefore reduce stress. In addition, journaling can help you recognize and track what triggers your catastrophizing thoughts, which will effectively allow you to stymie a spiral by using mindfulness or talking it out with someone.