Catastrophic thinking is a type of negative “what if” thinking where your mind gets fixated on the worst possible scenario and plays it over and over in your head, treating it as likely even when it is not. Left unchecked, catastrophic thinking can trigger a high level of anxiety and cause you to live in a constant state of crisis.
The way catastrophic thinking unfolds is that a harmless thought gets magnified into a belief that you are in a threatening situation. As you start dwelling on it, the thought keeps snowballing until it reaches the overwhelming conclusion that this worst-case scenario is the only possible outcome, and start to panic.
Tips for helping you stop catastrophic thinking.
Learn to recognize catastrophic thoughts. To avoid catastrophic thinking you first need to recognize you are doing it. Look at your thoughts in a neutral, non-judgmental way and look for telltale “what if” statements.
Identify the source of your thoughts. Thinking about your mindset and taking note of what causes and triggers your catastrophic thoughts will make it easier for you to deal with them.
Test the reality of your thoughts. Accept that your perspective is only one possible way of looking at your thoughts. Consider other possible scenarios that may be a better reflection of reality, such as a best-case option and a neutral one.
Challenge irrational thoughts. Look for evidence to support both sides of your thoughts; evidence that the scenario you are envisioning is true and inevitable, and evidence that it could have a different outcome.
Recognize that life is full of highs and lows. Accept the fact that life is full of difficulties and there will be good days as well as not-so-good ones. Having one bad day does not mean that all days will be bad, nor that you won’t be able to cope.
Use thought-diffusion exercises. Thought diffusion exercises can help you create some distance between you and your thoughts. For example, instead of just thinking the thought, add a phrase in front of it such as “I’m having the thought that…” This will help you see it as just a thought rather than a statement of reality.
Redirect your focus. Mindfulness exercises such as deep breathing, short positive affirmations, or the 5-4-3-2-1 grounding technique can help bring you back to the present moment. The 5-4-3-2-1 grounding technique involves looking around you for five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
Talk back to yourself. Talking back to yourself and loudly saying, “Stop!” or “No more!” can help break a stream of repetitive catastrophic thought in its tracks and redirect your thinking.
Practice reframing your catastrophic thoughts. As soon as you catch yourself starting to catastrophize, try substituting thoughts of what could happen if everything went right.
Ask God to help calm your anxious mind. Jesus tells us to bring our anxieties to Him (1 Peter 5:7). Pray and ask Him to fill your heart with His peace that surpasses understanding (Philippians 4:7).
Seek professional help. Evidence-based forms of psychotherapy such as cognitive behavioral therapy can be highly effective in treating catastrophic thinking. Their goal is to equip you to avoid cognitive distortions by helping you identify and reframe automatic catastrophic thoughts.
If you would like to set up an appointment to meet with one of the faith-based counselors at Mission Viejo Christian Counseling in California, please contact us today.
References: Erica Sloan. “How To Spot – And Halt – Catastrophic Thoughts in Their Tracks, According to Clinical Psychologists.” Well+Good. Updated September 8, 2023. wellandgood.com/how-stop-catastrophic-thinking/.
Photos: “Photographer”, Courtesy of Jose Figueroa, Unsplash.com, CC0 License; “Hot Air Balloon”, Courtesy of Jorick Roels, Unsplash.com, CC0 License
