Understanding the Effects of Catastrophizing

Catastrophizing is a type of cognitive distortion that exacerbates worry or fear. This distortion can lead to mental and physical issues that may affect everyday life. The cycle of catastrophizing begins and ends with anxiety. This is why it is important to identify the distorted thinking and take the steps toward overcoming irrational thinking found in the patterns of catastrophizing. Identifying the problem can help with recovering from the mental and physical effects.

And do not be conformed to this world, but be transformed by the renewing of your mind, so that you may prove what the will of God is, that which is good and acceptable and perfect. – Romans 12:2, NASB

Effects on Mental Health

The thought process of catastrophizing can lead to many different mental health conditions such as depression and anxiety. This happens because of the focus on negative factors of a situation or the fear of a situation causing some type of irrational response toward a person. The constant focus on negative thoughts can cause a person’s emotional well-being to become diminished.

Dwelling on the “what if” questions will waste energy that could be used to focus on completing tasks or engaging with friends and family. The fatigue from struggling with what is a rational thought can have a depressive effect and cause disparity.

Certain anxiety disorders can become heightened due to catastrophizing. This happens when a person who suffers from a generalized anxiety disorder hyper-focuses on potential events in the future. This will increase worry, cause anxiety, and possibly lead to a panic attack.

Those who suffer from PTSD can experience intense and intrusive flashbacks. This can create a rise in anxiety and compound the symptoms of PTSD further. This may lead to a person becoming engaged in avoiding places that are connected to the flashback or the negative thought that has spiked the intensity of PTSD.

Effects on Physical Health

The effects of catastrophizing on physical health are related to the mental health that is affected. When a person experiences an increase in anxiety it can lead to a panic attack. As with any panic attacks, the body can become tired and even sore from the intense muscle tightness and a barrage of anxiety symptoms.

Improper rest and nutrition are two of the main areas that catastrophizing can affect. Without proper rest and nutrition, the body can become weak, tired, and deprived of important nutrients needed for a healthy body.

The consistent irrational thinking process can cause an increase in negative reactions. When a person continues to feed into the negative thoughts it can create feelings of physical distress. For those who have chronic pain, this can increase the pain that comes with various physical conditions such as endometriosis, fibromyalgia, and digestive issues.

Effects on Everyday Living

When mental health is affected, it can spill over into everyday living. The symptoms of anxiety or depression can create a pattern of procrastination, loneliness, and hopelessness. These attitudes can cause issues at work, school, and home. Relationships can become strained due to the emotional drain on others in the relationship.

When it comes to the workplace, catastrophizing can damage a person’s confidence which will influence how people view them as a co-worker. If a person tends to focus on the possible failures and not the solutions, it can be detrimental to their ability to give sound advice to clients or co-workers.

The consistent strain of negative thinking can create an atmosphere of tension within the house. This leads to an increase in conflicts between family members. When the dynamics of the home are not healthy and stable, it can lead to other family members struggling with mental health issues. For a home to be in harmony, each family member is responsible for their role in cultivating that harmony.

What is Decatastrophizing?

One way to combat catastrophic thinking is to learn what it means to cognitive reconstruct. Decatastrophizing is the process of identifying irrational thoughts and creating a rational thought process that challenges the catastrophic thought pattern of a situation.

Four steps to cognitive restructuring can help with decatastrophizing.

• Identifying what defines irrational thoughts
• Recognizing the catastrophic thought
• Challenging the thought
• Creating a rational thought process

By choosing to change the way negative thinking is approached, a person can create a healthy response to situations, people, or things that may cause them discomfort.

Help for Catastrophizing

The important thing to remember about catastrophizing is that it can be changed. It is not a mental condition that requires medication, but rather a way of thinking that can be changed with intentional positive reactions.

Most people have an experience with catastrophic thinking on a small level. When this type of thinking is constant and creates a level of anxiety that makes a person change what they do, it can be detrimental to their health mentally and physically.

If you or a family member struggles with catastrophic thinking, contact our office to meet with a  local Christian counselor for help to decatastrophize your thought patterns.