How to Overcome Catastrophic Thinking
Catastrophizing is a common cognitive distortion or unhelpful thought pattern where a person thinks and feels the worst possible outcome will happen. This type of thinking can cause anxiety, cloud judgment, hinder rational decision-making, and make everyday challenges feel overwhelming. Fortunately, we can learn to reframe these thoughts, feel grounded and present, and develop a more balanced perspective. Here are some key strategies to help you move through catastrophic thinking.
1. Practice mindfulness to stay present
Mindfulness is a powerful tool that can help disrupt catastrophic thinking and keep you grounded in the present moment. When you catch yourself spiraling into worst-case scenarios, try one of these simple mindfulness exercises:Grounding Exercise: Take a couple deep breaths and focus on your senses. Identify five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. This shifts your focus away from anxious thoughts and back into the present.Mindful Breathing: Breathe in deeply through your nose for four counts, hold for four counts, and exhale through your mouth for four counts. Repeat until you feel calmer and more present.3-Minute Breathing Space Exercise: (90 seconds) Begin by noticing what thoughts are going through your mind, without trying to change or judge them. Next, notice what you’re feeling emotionally, without trying to change or judge it, just notice. Now, notice what physical sensations are present. Even if you notice tension or discomfort, try not to change or judge them, try to be curious and acknowledge them. (60 seconds) Gently shift your focus to the sensation of your breath – noticing your stomach rising and falling and the breath coming and going through your nose or mouth. (30 seconds) Lastly, try to get a sense of your body from head to toe. Imagine following your breath as if your whole body is breathing. Have a softer awareness of any thoughts or feelings that you notice. Gently bring your attention back to the room and try to bring this softer awareness in the next moments of your day.
2. Look at the situation from a new perspective
One of the most effective strategies can be to reframe your thoughts by considering alternative viewpoints. Ask yourself: Is there another way to interpret this situation?For example, imagine you send an important email and don’t receive a response right away. Your initial catastrophic thought might be, They must be upset with me or think I’m incompetent. Instead, reframe this by considering a more rational explanation: They may be busy or haven’t had a chance to read my email yet.This can help you move from a negative assumption to a more balanced and constructive thought.3. Check the Facts: Is this thought based on evidence?
Catastrophizing often thrives on assumptions rather than facts. When you notice yourself predicting a disastrous outcome, pause and ask:What evidence supports this thought?What evidence contradicts it?
Look for extremes, judgments, absolutes, or all or nothing thinking. For instance, if you think, I’m going to fail this presentation and lose my job, examine the facts. Have you successfully completed presentations before? Have you received positive feedback in the past? Checking the evidence helps ground your thinking in reality rather than fear. 4. How likely is it that the worst-case scenario will actually happen?
Research shows that people often overestimate the likelihood of something bad happening when they’re feeling anxious. When faced with an anxious, catastrophic thought, ask yourself:What are the real chances of this happening?What evidence shows this will likely happen?What percentage is the likelihood that this will happen?If it does happen, how bad would it truly be?Would I be able to cope?
5. How could you cope if it did happen?
Along with overestimating the likelihood of the worst-case happening, we also often underestimate our ability to cope. What could you do if the event happened? What resources do you have to help? How have you overcome difficult situations before? What would be the worst-case consequence? What could be the positive outcome or new opportunities? Final Thoughts
Reframing catastrophizing takes practice, but when you identify unhelpful thought patterns and begin changing the way you think, you can positively influence how you feel and act. By applying mindfulness, shifting perspectives, checking the facts, assessing likelihood and impact, and developing coping strategies, you can move from fear-based thinking to a more balanced and resilient mindset. Over time, challenges become more manageable, and you realize your capacity to cope is far greater than you once believed.
MEET THE AUTHOR
Jason Stewart, MS, PCC
Jason is our master’s level intern nearing the end of his MA degree in Clinical Mental Health Counseling from Regent University. With a Master of Science degree in Positive Psychology, he brings a unique perspective to his counseling approach. For over five years, Jason served as an executive leadership coach, assisting clients in surpassing their goals and finding fulfillment in their lives, working with a multicultural and diverse population spanning 15 different countries. However, he discovered an innate passion and purpose for supporting adult clients through the journey of restoration and flourishing within counseling.