Catastrophizing

Something I have been noticing in sessions lately is Catastrophizing. Catastrophizing is cognitive distortion that assumes the worst and imagines the worst-case scenario playing out.

We all do this. We are worried about a conflict at work, stressed about our health, or distressed about a relational conflict. This stress and anxiety can lead us to have cognitive distortions. Cognitive distortions are thoughts we have that feel real but are as the name entails…distorted. Cognitive distortions come from Cognitive Behavioral Therapy. While this isn’t my go-to practicing theory when counseling, I do find tracking cognitive distortions to be helpful. Picking up on these irrational thoughts can help me and clients notice patterns in their thoughts that are often untrue about how clients view themselves, view others, or view events happening in their lives.

Catastrophizing examples:

Work:

Situation: You make a small mistake in a report.

Catastrophic Thought: “I’m going to get fired. I’ll never find another job. My life is ruined.”

Relationships:

Situation: A friend doesn’t text back for a few hours.

Catastrophic Thought: “They’re mad at me. I must have done something wrong. They’re going to stop being my friend.”

Health:

Situation: You feel chest tightness.

Catastrophic Thought: “This is a heart attack. I’m going to die.”

Paying attention to where our minds goe in moments of stress, fear, and anxiety can make tracking these catastrophizing thoughts easier. Once the worst-case scenario comes to mind, it can spiral and increase fear. Ultimately, this fear and distorted thinking can lead to behavior changes in hopes of finding peace and reassurance.

Maybe you are also finding yourself catastrophizing throughout the day.

What to do about it?

• Take a pause

• Notice the thought (without judgement)

• Ground yourself with facts you know are true

• Recognize the fear as a mode of protection (anxiety is often trying to protect us from the unknown to keep us safe)

• Move forward

All of this is easier said than done. Just noticing our thoughts is a great start to begin the work of shifting your mind from fear into acceptance and peace. Feel free to reach out if you would like support navigating worst-case scenario thinking.

If you are interested in learning more about Cognitive Distortions click here.