Catastrophic thinking symptoms

How to Stop Catastrophic Thinking: 6 Ways

If you have catastrophic thoughts, you might often expect the worse-case scenario. Here’s how to curb negative reasoning.

Our thoughts can lead us to safety or survival. When negative thoughts constantly arise, you may feel overwhelmed or lonely. But several techniques can help you manage them.

Catastrophic thinking, also known as catastrophizing, is irrational thinking that may cause you to assume that adverse outcomes will occur. There are many potential causes for catastrophizing, such as anxiety, post-traumatic stress disorder (PTSD), and chronic pain.

Repeated episodes of catastrophizing can create more stress by keeping your body constantly in flight, fight or freeze response. Chronic stress can lead to a variety of health problems.

If you are prone to catastrophic thoughts, you may have trouble coping with negative emotions in general.

Still, by catastrophizing and giving more attention to the negative thoughts, you might be helping yourself regulate those emotions. But this also stresses your mind and your body in the process.

This kind of cognitive distortion tends to be linked to a core belief that you hold. Understanding that link may help you regulate your irrational thoughts when they start.

Catastrophizing can be a difficult mental habit to break. However, with practice, it’s possible to change the way you think.

1. Mindfulness practice

A mindfulness practice, like meditation or yoga, was shown in a 2018 study to reduce catastrophic thinking related to the participants’ chronic pain. By focusing on thoughts outside their bodies, study participants recognized when their thoughts about pain were irrational.

In a 2019 pilot study of sickle-cell patients, the interventions of nurses and other caregivers to teach mindfulness practices for pain management proved successful. Your doctor or care team can help you decide whether these practices could work for you.

2. Cognitive behavioral therapy

Cognitive behavioral therapy (CBT) helps you learn to recognize triggers and change negative thoughts about them. A 2017 study of 16 fibromyalgia patients showed that cognitive behavioral therapy resulted in a long-term reduction in symptoms.

A 2020 study of people with PTSD showed that the PTSD symptoms were eased after patients participated in CBT to stop catastrophizing. You can find professional help here.

3. Journaling

You can use a notebook, pen, or voice memo app if you don’t want to write to record your thoughts when you begin catastrophizing. Journaling can help you keep track of thought patterns and help you to stop catastrophizing.

Consider scheduling time during your week to review your journal entries and write down recurring themes you notice.

4. Would you say your negative thoughts to someone else?

Voicing out loud your negative thoughts instead of in your head might be helpful.

Saying aloud, “My boss wants to see me to fire me. I am a failure,” or “I feel pain, I must be dying,” could be enough to make you see that your thoughts might be irrational.

You’d probably not say what you’re thinking to your partner, your child, or a colleague. If not, you might want to consider asking yourself why.

5. Challenging yourself

Learning to recognize when you begin to spiral can help you challenge yourself to stop the cycle. You can practice moments of stillness to connect with how you feel in that moment. Over time, the practice could help you develop an awareness of how to manage your thoughts.

Consider taking 1 minute to pause, observe your surroundings and focus on how your current environment affects your pattern of thinking. If you’re comfortable, practice saying what you’re observing aloud to help you verbalize what you’re experiencing.

6. Exercise

A 2020 study of people with fibromyalgia showed that a low-impact exercise routine focusing on increasing endurance and coordination could help reduce catastrophizing.

Exercise can also help reduce symptoms of anxiety and minimize external stress, which in turn may help you increase your resistance to the catastrophic thought cycle.

You may consider adding daily movement, such as:

walking
yoga
water aerobics
pilates

When you catastrophize, it can seem impossible to break the cycle of negative thoughts that could lead you into those spirals. This may be your way of coping with trauma or living with chronic pain or a chronic disease.

But the stress caused by the catastrophic thought cycle can have immense physical and mental consequences.

It’s possible to learn to refocus your mind when catastrophic thoughts begin and to ward off the negativity they produce.

Challenging yourself when you begin catastrophizing and vocalizing your thoughts may help you realize when you’re no longer thinking rationally and to rein in the catastrophizing process.

How to Stop Catastrophic Thinking: 6 Ways

If you have catastrophic thoughts, you might often expect the worse-case scenario. Here’s how to curb negative reasoning.

Our thoughts can lead us to safety or survival. When negative thoughts constantly arise, you may feel overwhelmed or lonely. But several techniques can help you manage them.

Repeated episodes of catastrophizing can create more stress by keeping your body constantly in flight, fight or freeze response. Chronic stress can lead to a variety of health problems.

If you are prone to catastrophic thoughts, you may have trouble coping with negative emotions in general.

Still, by catastrophizing and giving more attention to the negative thoughts, you might be helping yourself regulate those emotions. But this also stresses your mind and your body in the process.

This kind of cognitive distortion tends to be linked to a core belief that you hold. Understanding that link may help you regulate your irrational thoughts when they start.

Catastrophizing can be a difficult mental habit to break. However, with practice, it’s possible to change the way you think.

1. Mindfulness practice

2. Cognitive behavioral therapy

A 2020 study of people with PTSD showed that the PTSD symptoms were eased after patients participated in CBT to stop catastrophizing. You can find professional help here.

3. Journaling

Consider scheduling time during your week to review your journal entries and write down recurring themes you notice.

4. Would you say your negative thoughts to someone else?

Voicing out loud your negative thoughts instead of in your head might be helpful.

Saying aloud, “My boss wants to see me to fire me. I am a failure,” or “I feel pain, I must be dying,” could be enough to make you see that your thoughts might be irrational.

You’d probably not say what you’re thinking to your partner, your child, or a colleague. If not, you might want to consider asking yourself why.

5. Challenging yourself

6. Exercise

A 2020 study of people with fibromyalgia showed that a low-impact exercise routine focusing on increasing endurance and coordination could help reduce catastrophizing.

Exercise can also help reduce symptoms of anxiety and minimize external stress, which in turn may help you increase your resistance to the catastrophic thought cycle.

You may consider adding daily movement, such as:

walking
yoga
water aerobics
pilates

But the stress caused by the catastrophic thought cycle can have immense physical and mental consequences.

It’s possible to learn to refocus your mind when catastrophic thoughts begin and to ward off the negativity they produce.

Challenging yourself when you begin catastrophizing and vocalizing your thoughts may help you realize when you’re no longer thinking rationally and to rein in the catastrophizing process.

Everything will be bad: what is catastrophic thinking and how to get it under control

September 23, 2022 Life

Sometimes we tend to make up problems where there are none, but that can be fixed.

Employer rejected resume? That's it, no one will ever hire me, and I will have to beg all my life or sit on my parent's neck so as not to die of hunger.

Does the child have a fever? This is probably pneumonia, coronavirus, meningitis or something else deadly. nine0003

Did your loved one smile while looking at the smartphone screen? He definitely has someone, he will soon leave me, and I will remain alone until the end of my days.

If you tend to build similar logical chains, most likely you are prone to catastrophizing, or, in other words, to catastrophic thinking.

What is catastrophic thinking

This is a cognitive distortion that causes us to greatly exaggerate any negative events in our lives. Or even not the events themselves, but some faint hints and probabilities. nine0003

Cognitive behavioral therapist David Burns, author of Mood Therapy. A Clinically Proven Way to Beat Depression Without Pills, calls catastrophizing the "binocular effect" because the person who is prone to it blows things up to a gigantic scale.

Danielle Friedman, a mental health counselor, sees catastrophizing as a form of distorted thinking that is not based on objective reality. The consultant believes that there are two types of catastrophic thinking. nine0003

1. Present Oriented

Then it seems to us that something terrible is happening in our lives right now, although we have no clear evidence of this.

Did a loved one answer the phone? He must have had an accident and died. Teenage son rude? He definitely takes drugs, aggression is one of the signs.

2. Future-oriented

In this case, we are sure that the catastrophe will happen later.

Did the plane shake in the air? This engine failed, we are about to fall and break. Did the leader make a comment? He will soon fire me, you can collect things. nine0003

Do you remember the fairy tale about clever Elsa? She went down to the basement, saw a hoe on the wall and very vividly imagined how this hoe would fall and kill her unborn child, who would go down to the basement in the same way. This is a classic example of future-oriented catastrophization.

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How to get rid of delusions that make us mistake ourselves, spend more and suffer in relationships

Where does catastrophization come from

It is in our biology

Up to 70% of our thoughts have a negative connotation. We keep bad memories longer than good ones, we react more sharply to negative stimuli than to positive ones.

If a person came to a restaurant, they gave him delicious food and were polite to him - this is something taken for granted, and he will immediately forget about it. But if the waiter is rude, the steak turned out to be tough, and the card was not accepted for payment, the visitor will boil, will boil for several hours, write a devastating review on the establishment and complain to friends on Facebook*. nine0003

Fixation on the negative and a persistent desire to look for the bad even where it doesn't exist - this is quite possibly an evolutionary mechanism. We needed him to exercise maximum caution and vigilance, to anticipate danger and avoid it with all our might. For the cruel and unpredictable world in which we lived before, a necessary thing. Whether such thinking is needed now is a moot point.

It grows out of general anxiety

Research shows that there is a correlation between this way of thinking and high levels of anxiety. And not only in adults, but also in children and adolescents. nine0003

People who are prone to catastrophic thinking are generally more prone to neuroses and react painfully to many events.

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12 Signs of Anxiety Disorder

She brings us pleasure

Clinical psychologist Linda Blair says the mechanism is very simple. First, we imagine a terrible scenario, and then, when fears are not confirmed, we experience great relief. The brain "chases" these pleasant sensations and pushes us to catastrophize. nine0003

What's wrong with catastrophic thinking

Some people think that this is an absolutely normal reaction and that it's better to play it safe than to miss something important and get into trouble. There is logic in such reasoning. Indeed, catastrophic tendencies can make a person more vigilant, teach him, say, how to use applications that show the location of family members using GPS, or carefully read papers before transferring money somewhere. nine0003

But don't forget that catastrophic thinking is not entirely harmless.

It spoils the mood

Calling morgues and hospitals, swallowing sedatives and imagining in colors how a loved one was smeared on the asphalt just because he did not answer a couple of calls and messages is a very dubious pleasure.

No one likes to experience this and spend hours of their lives in horror, anxiety and gloomy forebodings.

It leads to depression

Psychotherapist David Burns lists catastrophizing as one of ten cognitive distortions that are responsible for depressed mood and depressive disorders.

From a cognitive-behavioral perspective, negative thoughts and the cognitive distortions they generate lead to depression.

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What is CBT and how quickly it helps

It makes pain worse

Research shows that catastrophizers feel more pain. If a person winds himself up and imagines terrible illnesses, it is quite natural that he feels pain, discomfort and other supposed symptoms more acutely.

How to stop catastrophizing

Unfortunately, almost no one succeeds in simply shrugging it off, thinking positively and not cheating oneself, as all-knowing experts in social networks like to advise. But if catastrophic thinking is getting in the way of your life, there are several ways to get it under control. nine0003

Change your wording

David Burns in Mood Therapy suggests writing down the automatic thoughts that come into your head in response to a particular stimulus, looking at them under a magnifying glass, looking for cognitive distortions in them, and eventually coming up with more logical and calm expressions.

Here is an example of such parsing.

Thought: "I'm good for nothing and I'll never get a good job."
Where did it come from: "Several good companies rejected my applications."
What cognitive distortions are there: catastrophization, self-devaluation.
Answer: “So far I can't find a job, and it's sad. But this does not mean that I am a loser and that they will not take me anywhere. Perhaps I need to be patient, because even very good candidates are periodically rejected. Or maybe you should look at your skills and think about what I lack for a good position and salary. nine0040

If you work methodically in this way with every thought that poisons your existence, after a while you will learn to think more realistically and constructively.

Use the “Best Friend Test”

Ask yourself what would you say to a loved one if they were in your shoes and were suffering from anxiety. Most likely, you would appeal to logic and facts and try to gently convince him that there is no reason to worry. Now try saying the same to yourself. nine0003

Set aside time for worries

Give yourself, say, 30 minutes a day when you can officially worry and stew in your fears. During this time, try to consider what scares you from all sides. Analyze how this fear is rational, perhaps write down your thoughts. When the time is up, switch to work or other things.

Take a break

As soon as a disturbing thought creeps into your brain and pushes you, for example, to search the Internet for symptoms of terminal illnesses, tell yourself that you need to wait a bit. At least a couple of minutes. During this time, do a breathing exercise, walk, drink tea. nine0003

Each time try to increase the time between impulse and action. If you manage to hold out for 20-30 minutes, the panic will subside, and the thought that caused it will no longer seem so scary.

See a psychotherapist

If you can't cope on your own and you're having a hard time, be sure to look for a competent specialist who can help you. Especially look at those who adhere to the cognitive-behavioral approach to work. It is considered effective against catastrophizing and other similar cognitive distortions. nine0003

What is catastrophic thinking | Laba Business School (Laba)

“Did the manager make an appointment? He'll probably scold you for something and fire you. I won't find a good new job. Hello poverty and hunger. This type of thinking - when the worst of all options is presented - is called catastrophic. It negatively affects all areas of life - career, relationships, well-being. But in some situations, on the contrary, it helps. nine0003

Psychologist, psychotherapist of cognitive-behavioral therapy, candidate of philosophical sciences Evgeny Piletsky told who is inclined to think catastrophically and how to learn to “test reality” in order to act adequately to the situation.

How catastrophic thinking is formed

From the point of view of psychology, we interpret all the events in the world based on our beliefs.

They are formed during life, starting from early childhood. For example, parents taught a child on the playground that it is dangerous to ride a hill, but you can’t defend your territory in a sandbox - they can beat you for it. And then similar attitudes are carried over into adulthood. Later, the environment, as well as stressful and traumatic events in childhood and adulthood, exert their influence. nine0003

Beliefs create "cognitive filters" through which we see reality. They define:

how we perceive reality: life is controlled, predictable and safe - or not
how we assess our ability to cope with reality: solve problems and survive their consequences - or not

For example, there is a common fear of public speaking. But someone is so afraid of them that they avoid them by all means (this is called the "run" reaction) or become speechless on stage (the "freeze" reaction). And someone also feels discomfort, but can cope with excitement, go on stage and speak in front of an audience. nine0003

Catastrophization in thinking can literally concern everything: from life and health to finance and transport. In extreme form, a person is waiting for a blow from everywhere and is sure that he will not be able to accept it, find a solution and live on.

Risks and dangers are not always, but often exaggerated. For example, we panic when we see a missed call (“It was something important, and now I’m going to have problems”) or a hat left by a child at home (“He will probably get sick and go to the hospital”).

How to recognize catastrophic thinking

Signs characteristic of catastrophic thinking appear in many conditions and disorders of the psyche. For example:

generalized anxiety disorder (excessive anxiety and anxiety about various, mostly everyday, life situations or events)
health anxiety disorder (when any reactions of the body, even normal ones, are perceived as symptoms of incurable diseases)
panic disorder (spontaneous occurrence of panic attacks and their expectation, when there is confidence that something terrible is about to happen, up to death, although there is no objective threat at this moment)

In addition, a person who tends to think catastrophically experiences emotions similar to the state of learned helplessness. When, due to bad experiences in the past (for example, bullying at school), they no longer try to improve their situation, even with the opportunity.

Several beliefs accompany catastrophic thinking:

"Most likely, bad things will happen." Even if there are options for a positive development of events, a person is convinced that it is the negative scenario that is being implemented.
"The scale of the consequences will be enormous." That is, bad things don't just happen. A person believes that this will not be a solvable problem - but necessarily a tragedy that will destroy his reputation, health, life, etc.
"I can't do it." A person prone to catastrophizing is sure in advance that he does not have the resources to overcome the consequences of a negative event. nine0040
"I will not survive this catastrophe emotionally. " That is, it seems to a person that if something bad happens, he will “choke” with emotions. Fear, grief and despair will last forever. In fact, the psyche is able to cope with even the most traumatic events, after time and all stages of living, but this is not believed.

Why catastrophic thinking is harmful

A person in whom catastrophic thinking prevails loses the quality and taste for life. He is constantly in anticipation of the bad, it is difficult for him to enjoy the present. In their imagination, such people experience horrors that in reality may never happen. nine0003

On the physical level, catastrophic thinking is often accompanied by exhaustion, overwork, anxiety, irritability, muscle tension, problems with concentration, and other unpleasant symptoms.

It is difficult to communicate with people who see catastrophe in everything. For example, they often expect assurances from the environment that nothing bad will happen - and no one can guarantee this.

In addition, catastrophic thinking deprives a person of opportunities. He is afraid to “look beyond the horizon”, to see the prospects, if necessary, to overcome his fear. Avoiding the bad, we lose the opportunity to get something good from life. nine0003

When is catastrophic thinking useful?

In peacetime and in a safe environment, risks and their "shadows" (consequences) are often exaggerated. For example, in the professional world, people with catastrophic thinking may live in the belief that they are about to be fired. And even if the boss praises for good work, they believe that this is an accident, next time they will definitely not be lucky.

Crises - for example, war and the stress experienced because of it - can trigger new reactions, including catastrophic thinking. Even if earlier a person quite successfully coped with his life and there were no such manifestations. This is understandable: many people have experienced terrible traumatic events - from the death of loved ones to destroyed homes. Under such conditions, the belief that “the world is dangerous and I am powerless” can quickly emerge and become stronger. nine0003

In some situations, drawing the worst possible scenario in your mind is even helpful. For example, when an air raid signal sounds: it is not known how it could end, where the rocket will fly. Therefore, going to cover is a reasonable defensive behavior.

How to deal with catastrophic thinking

Working with catastrophic thinking in therapy, a person learns to test reality: is his reaction really true? Is what he is going to do in response to the situation rational? For example, we must learn the rules of the road in order not to get into an accident. But tormenting yourself with thoughts about an accident every time you get into a car is too tiring for the psyche. nine0003

Listen to yourself. For example, you may notice that you are exhausted by some emotions and thoughts. Something characteristic of your personality is changing: for example, before there were no problems with setting goals, motivation, productivity, and now it is difficult to concentrate even on simple tasks. Or others say that you are more worried and nervous.

Don't ignore the signs of catastrophic thinking. Try to help yourself, for starters - on your own.

Apply a simple version of the cognitive approach from psychotherapy: analyze the situation and write down on paper how useful your reaction is for you in this situation? Does it help protect yourself and loved ones, or is it rather harmful?
Take an exposure approach - try to carefully approach what you are afraid of. Ask yourself: “What if I bear my fear a little and try? For example, I will speak in front of an audience or send a resume to a vacancy that I like. But, again, act wisely: in case of real danger, listen to your fear, and do not argue with it. nine0040
Try bodily practices. For example, "breathing in a square" - you need to inhale, hold your breath and count to 4, and then exhale, also count to 4 and hold your breath again. Repeat the cycle for 3-5 minutes.
Try progressive muscle relaxation. Its author, American physician Edmund Jacobson, has developed more than 200 exercises. A simple option is this: you need to take turns tensing different muscle groups for 5-10 seconds, focusing on the sensation, and then relaxing for 15-20 seconds - and concentrating on it. nine0002 Start with the arms (fists, wrists, shoulders), then the face (forehead, mouth, nose), neck, back, chest, stomach and legs (thighs, shins, feet). After conscious muscle tension, the whole body gradually relaxes.

But it is not always possible to get out of the captivity of catastrophic thinking on your own. If you feel that the quality of life has drastically fallen, the changes are obvious both for you and for the environment, it is better to seek help from specialists.

Catastrophic thinking does not need to be completely eradicated. Because objectively life is not always safe.

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