Catastrophising
What is Catastrophising and How Can I Reduce It?
Do you find yourself always expecting the worst? Do you ruminate on what could go wrong in any given situation? If so, you may be prone to catastrophising. This is a common problem that people struggle with every day.
If you're struggling with this issue, there are things you can do to break the cycle.
Catastrophically Speaking
Catastrophising is a cognitive distortion when we assume the worst possible outcome will occur. This thinking pattern can be hard to stop, even for irrational thoughts.
For example, if you feel anxious about a job interview, you may tell yourself that you will screw up the interview and will not get the job.
A less catastrophic prediction might be that you will feel uncomfortable but will hopefully perform good enough to get the role.
Why Do I Always Think The Worst?
There are many reasons why people catastrophise. A couple of explanations are:
Experiencing adverse events in the past (e.g., a traumatic event) can lead to increased worry that history will repeat itself.
People who have low self-confidence may expect poor performance in work and life.
Ongoing health (e.g., chronic pain) or a mental health condition (e.g., anxiety disorder) can fuel worst-case scenario thinking.
Some people assume they can prevent or manage disasters by spotting trouble before it occurs.
Catastrophising can occur for other reasons, so it is essential to talk to a qualified professional when struggling to understand the purpose of this thinking error.
How To Stop Catastrophising
Fortunately, there are ways to reduce catastrophising. Here are a few suggestions.
Challenge your negative thoughts
Look for evidence to support your catastrophising. For example, if you tell yourself that you will fail the interview, ask yourself why you think this is true. What evidence do you have to support this belief? You can consider a more accurate prediction if catastrophising is based on a lack of evidence.
Evaluating and modifying thoughts is a key strategy in Cognitive Behaviour Therapy (CBT).
Evaluate the situation
Check the facts of the situation. Are you really in danger? Is the outcome as dire as you think it is? More often than not, the answer is no.
Prepare
Another way to reduce catastrophising is to prepare for the event or situation you are anxious about. For example, if you are anxious about a job interview, you can practice answering common interview questions. This will help boost your confidence and make you feel more prepared for the actual interview.
Put things in perspective
It can be helpful to remind yourself that even if the situation does turn out badly, it's not the end of the world. There are always ways to cope and rebound from setbacks. Also think about problem-solving: What could I do if the worst really did happen?
Think about function
Consider the function (purpose) of catastrophising. Then consider whether catastrophising is the best way to achieve the desired outcome. For example, Catastrophising might be used to predict and manage a negative outcome. Ask yourself if there is a better strategy without the stress and anxiety associated with catastrophising.
Summary
Catastrophising is a common cognitive distortion that can lead to anxiety and depression. However, there are things that you can do to reduce catastrophising. Try the above strategies and seek some additional help if you don't achieve your desired level of progress.
We are Coaching & Clinical Psychologists with extensive experience helping people conquer a range of wellbeing and performance issues at home and in the workplace. We can also help you reduce catastrophising. Read more about our work, watch practical skills videos or browse other articles. Get in touch anytime.
