What is Catastrophic Thinking? Signs and Action Steps

Have you ever found yourself so caught up in a spiral of negative thoughts that you couldn’t see a way out? You might have been trying to decide what to wear for the day, or planning for an upcoming event, and suddenly you’re flooded with a series of thoughts about all the things that could go wrong. You might start to imagine every possible worst-case scenario, and before you know it, you’re feeling overwhelmed and anxious due to catastrophic thinking.

If this sounds familiar, you’re not alone. Catastrophic thinking is a common experience, and it can have a significant impact on our lives. To move away from catastrophic thinking it is helpful to understand why it happens and how to address it.

What is catastrophic thinking?

Catastrophic thinking is a cognitive distortion in which a person believes the worst possible outcome will happen, even when no evidence exists to support it. This can lead to anxiety, stress, and depression. Catastrophic thinking often occurs in people with anxiety disorders, but it can also happen in people who are simply stressed or overwhelmed. You find your thoughts racing and spiraling out of control.

Several things can contribute to catastrophic thinking. Some people are more likely to think catastrophically if they have a genetic predisposition to anxiety disorders. Others may develop catastrophic thinking as a result of their experiences. For example, if someone has been through a traumatic event, they may be more likely to expect the worst in future situations. Any loss of perceived control can also trigger catastrophic thinking.

Catastrophic thinking can be triggered by a variety of things, including:

• Stressful events.
• Low self-esteem.
• Perfectionism.
• Trauma.

What does catastrophic thinking look like?

Catastrophic thinking means constantly worrying about things that might happen or expecting the worst possible outcome in every situation. You may have difficulty finding positives in any situation or avoid situations that will trigger your worries. You might feel that your emotions are out of control, as well as your thoughts.

There are many valid things to have concerns about and properly prepare for. However, if you find yourself making mountains out of molehills, you are catastrophizing rather than appropriately planning for things beyond your control.

How to address catastrophic thinking in your life

One helpful strategy is to challenge your thoughts. When you notice yourself engaging in catastrophic thinking, try to identify the evidence for and against your thoughts. It is also helpful to focus on the positive aspects of situations and to remind yourself that you can cope with whatever challenges come your way.

If you are struggling to control your catastrophic thinking, it may be helpful to talk to a therapist. A therapist can help you identify the root of your catastrophic thinking and develop strategies for managing it. It is beneficial to have a third party to help you untangle the unhelpful thoughts from the helpful ones.

Your therapist may suggest and help you practice different skills to cope with your catastrophic thinking. Some skills may include:

Mindfulness

Mindfulness is the practice of paying attention to the present moment, without judgment. It can help you to become aware of your thoughts and emotions and to challenge the catastrophizing thoughts that you have.

Challenging your thoughts

When you have a catastrophic thought, try to challenge it by asking yourself if there is any evidence to support it. You can also try to think of a more realistic outcome.

Reframing your thoughts

Instead of focusing on the worst possible outcome, try to reframe your thoughts more positively. For example, instead of thinking, “I’m going to fail this test,” you could think, “I’m going to do my best on this test, and I’m going to learn from it no matter what the outcome is.”

Accepting uncertainty

It is important to accept that there is some uncertainty in life. Trying to control everything can lead to anxiety and stress. Instead, focus on accepting the things that you cannot control and focusing on the things that you can control.

Accepting that there are many things outside of your control is an important step in coping with anxiety and stress of all kinds.

Unmasking underlying issues with counseling

After learning to accept uncertainty and reframe your thoughts, you might be eager to find the underlying cause of your brain’s catastrophizing. Again, a therapist in Redding, California can help you figure out what triggers the thinking. They will also guide you in healing from areas of broken trust to fears that set you off.

If you are ready to start this journey, reach out to the counselors at Redding Christian Counseling today. Contact our office today at Redding Christian Counseling in California to set up an appointment.