Catastrophizing: What Is It and What Can You Do About It?

Some people will leap to the worst possible conclusions about something that happens or that could happen in their lives. This is known as catastrophizing, and it is a type of cognitive distortion. People who do this will often believe that the worst will happen even though they typically have limited information. Even with what many would consider relatively small problems, they will feel as though they are going through a major problem. It can be difficult to get away from this type of thinking.

What is the Cause?

It is not entirely clear what causes catastrophic thinking in people, as there could be different reasons behind it. There is the possibility that it is a coping mechanism that has been learned from other people in your life. It could result from experiences you’ve faced in the past. For example, if you have had one or two events that have turned out more terribly than you initially thought, then you might start to see everything through a catastrophic lens. There is also the possibility that it could be related to brain chemistry.

Typically, those who have other conditions will be more likely to engage in catastrophizing thinking. For example, people who have depression and anxiety and those who often feel tired and fatigued may be more likely to think this way.

How to Battle Catastrophic Thinking

Although we all have negative thoughts from time to time, there is a big difference between occasional negativity and catastrophizing. When the negativity starts to get out of control and when it grows to a point that is beyond the reality of what’s happening, it becomes a problem. For those who think this way, it becomes easier and easier to turn everything into a catastrophe in their mind.

Naturally, having this pattern of thinking can be destructive. Being constantly worried about what could happen can amplify feelings of anxiety and depression. However, those who can learn how to better identify this pattern of thinking can start to get a better hold of those negative thoughts.

Being more mindful can help you to better determine which thoughts are irrational and which are causing you the biggest problems. When you have better control over your thoughts, you will find that it tends to be easier to get catastrophizing under control. Sometimes, it will be difficult to do this on your own and you may benefit from therapy from a professional.

Going through cognitive behavioral therapy has the potential to help, as it can address behavioral and thought patterns. You can start to learn how to recognize irrational thoughts, so you can then replace them with rational thoughts.

Catastrophizing can affect the quality of life that you have. Being constantly worried and anxious about things that are not likely to happen can be exhausting. It can feel crushing. However, there are methods of treatment discussed above. If you feel that you tend to catastrophize, consider talking with a specialist.