Catastrophizing

When you always assume the worst

Catastrophizing means you have a habitual unconscious way of thinking that is not realistic. It’s a case of a habit of negative exaggeration. Always assuming the worst-case scenario can turn little problems into big ones. This means you anticipate problems so much that you actually create them.

Examples of these are hearing bad feedback at work and you’re convinced you’re going to be fired, or laid off, or panicking when your child has an earache and rushing them to the hospital.

But why do we do it? Negative thinking is a learned habit. If you grew up with a parent who constantly expected the worst in every situation, you might have just assumed this was the to see the world.

Catastrophizing can also be connected to a difficult past. Maybe something happened that made you feel the world is dangerous, then your brain can be programmed to always look for danger.

It can also be connected to anxiety or anxiety disorders. Anxiety causes vigilance, but catastrophizing causes anxiety.

When it comes to past trauma and anxiety catastrophizing can be something you unconsciously use to try and make yourself feel better. If you assume the worst, you’ll feel less threatened if something bad really happens. Of course, assuming the worst all the time means you simply can’t live a happy, balanced life.

One could argue that catastrophizing, like everything else, has a useful side. It means you will never be disappointed when bad things happen. But it comes with too many negative consequences to make it worthwhile. A few are constantly feeling like a failure or that you’re stuck in life. Relationship problems when you upset of over-rely on those around you.

Catastrophic thinking can actually be a self-fulfilled prophecy. If you think negative thoughts, you spike your stress hormones such as cortisol, which affects your ability to think and act clearly. This means it is more likely things will go wrong.

I lived this way for over thirty years. People ask me how I changed. It’s difficult to change habits after so long. And can be stressful, but it’s well worth the work to change a habit.

So, how do you stop catastrophizing?

I started by telling myself to “Stop!” when I had a negative thought. And then focus on something positive.

1. Try mindfulness.

If you find it impossible to catch your negative thoughts, mindfulness can be a game-changer. A practice that sees you bringing your attention to your thoughts and feelings into the here and now. It can also lower stress levels.

2. Learn how to differentiate a thought and reality. Ask yourself:

• How realistic is each thought?
• Is it a fact?
• What proof do you have that this thought is true?
• Can you find a situation from the past that shows that this sort of situation can work out just fine? Maybe a time at work you made a big mistake but it didn’t have an affect on your job?

3. Feel it out.

Catastrophizing can be the mind’s way of hiding from painful emotions. Ask yourself, what is the feeling behind this thought I am having? Am I nervous, sad, or am being rejected? Work on dealing with this first.

4. Journal

Before you call all your friends and rant about your latest horrible situation, take a moment to pour your thoughts out on paper. This can be-charge your emotions and help you see more clearly, whereas immediately over-talking can leave you more worried than ever.

5. Consider a therapy session

If you’re struggling to stop catastrophizing. Maybe try seeing a therapist, they will be able to tell you if your habit of catastrophizing is linked to any psychological issues that might also need to be dealt with.

It’s so easy for us to see the negative side of things in life. It’s as though our brains thrive on negative thoughts. But it is possible to have positive thoughts. I’m not saying you’ll never have any negative thoughts, that’s just part of being human. But, if you choose to change your negative thought pattern, the hard work is well worth it.