Table of ContentsView AllTable of ContentsThere Are Three Components of CatastrophizingIs Catastrophizing Considered a Mental Health Disorder?How Catastrophizing Impacts UsSigns You’re CatastrophizingIs It Possible to Limit Catastrophic Thinking?
Table of ContentsView All
View All
Table of Contents
There Are Three Components of Catastrophizing
Is Catastrophizing Considered a Mental Health Disorder?
How Catastrophizing Impacts Us
Signs You’re Catastrophizing
Is It Possible to Limit Catastrophic Thinking?
Close
We’ve all assumed that if our new crush hasn’t replied to us within the hour, it means they have ghosted us. Or that when our boss asks us to talk it’s because we’re about to get fired (even though weknowwe do great work). All of these are catastrophic thoughts.
Catastrophizing is when we view a situation as worse than it is, jump to the worst possible conclusion, or assume our worst fears will come true. We may catastrophize if we’ve had negative past experiences, particularly in a similar situation, or if we have low self-esteem or a mental health condition like depression or anxiety.
At a GlanceWhen we jump to conclusions and start fearing the worst possible outcomes even when there’s very minimal or no threat—it’s called catastrophizing.Catastrophizing is a common cognitive distortion that may be a symptom of depression or anxiety.Fortunately, there are strategies, like mindfulness and journaling, we can use that will give us a quick reality check.
At a Glance
When we jump to conclusions and start fearing the worst possible outcomes even when there’s very minimal or no threat—it’s called catastrophizing.Catastrophizing is a common cognitive distortion that may be a symptom of depression or anxiety.Fortunately, there are strategies, like mindfulness and journaling, we can use that will give us a quick reality check.
When we jump to conclusions and start fearing the worst possible outcomes even when there’s very minimal or no threat—it’s called catastrophizing.
Catastrophizing is a common cognitive distortion that may be a symptom of depression or anxiety.
Fortunately, there are strategies, like mindfulness and journaling, we can use that will give us a quick reality check.
10 Cognitive Distortions That Can Cause Negative Thinking
“Catastrophizing has 3 components,” saysAmy Mezulis, PhD, the co-founder and chief clinical officer of Joon. “You’re focusing on what could happen in the future; you’re focusing on extremely negative potential outcomes; and you’re thinking about that future negative outcome over and over again. So when you find your mind locked in a loop anticipating negative events in the future, you might be catastrophizing.”
The Catastrophizing Loop Has Three PartsWhen we’re thinking of the worst-case scenario, logic tends to exit pretty quickly and we get stuck in a mental loop of negative thinking. This loop has three parts:Thoughts about the futureA focus on negative outcomesThe most negative outcome gets replayed in our minds over and over (and over) again
The Catastrophizing Loop Has Three Parts
When we’re thinking of the worst-case scenario, logic tends to exit pretty quickly and we get stuck in a mental loop of negative thinking. This loop has three parts:Thoughts about the futureA focus on negative outcomesThe most negative outcome gets replayed in our minds over and over (and over) again
When we’re thinking of the worst-case scenario, logic tends to exit pretty quickly and we get stuck in a mental loop of negative thinking. This loop has three parts:
Smriti Joshi, lead psychologist atWysa, brings up the famous children’s story about a rabbit who believed the sky was falling after a coconut fell from a tree onto its head. “Without examining what had happened, or that it was a coconut that had fallen on his head, he believed the worst-case scenario and panicked that it was the sky falling and the world was about to end,” she explains.
Amy Mezulis, PhD, PsychologistYou’re focusing on what could happen in the future; you’re focusing on extremely negative potential outcomes; and you’re thinking about that future negative outcome over and over again. So when you find your mind locked in a loop anticipating negative events in the future, you might be catastrophizing.
Amy Mezulis, PhD, Psychologist
You’re focusing on what could happen in the future; you’re focusing on extremely negative potential outcomes; and you’re thinking about that future negative outcome over and over again. So when you find your mind locked in a loop anticipating negative events in the future, you might be catastrophizing.
The Brain Comes Up With a Bunch of ‘What Ifs?’
We might catastrophize if we’re uncertain about something because the brain is adept at creating plenty of “What if?” scenarios. Meanwhile, negative emotions like fear and anxiety can “amplify our cognitive biases,” says Joshi, making us morepessimistic. This can make us more likely to catastrophize.
Is Catastrophizing Considered a Mental Health Disorder?Catastrophizing isn’t actually a mental illness in itself. However, it can be a symptom of many mental health conditions including anxiety, depression, PTSD, andOCD.
Catastrophizing isn’t actually a mental illness in itself. However, it can be a symptom of many mental health conditions including anxiety, depression, PTSD, andOCD.
How to Stop Irrational Thoughts
Catastrophizing can have a number of negative effects. It can be healthy to anticipate and prepare for bad outcomes, just so that we’re not caught off guard if somethingdoesgo wrong, but we need to find a healthy balance.
We Become Hypervigilant and Super Stressed
When we start catastrophizing, we begin a cycle of anxiety andhypervigilance. When our stress levels go up, we can then even experience physical symptoms like sleep issues and headaches.
All of this can do some damage to our mental and physical health. We may then start to wonder if those stress-related physical symptoms are a result of something even worse, which can lead to further catastrophizing.This may even make physical symptoms feel worse.
“Such forms of thinking can slowly erode your ability to cope effectively with challenges,” says Joshi. “It can make you feelhelplessand not good enough or equipped well enough to manage the worst.”
We Have a Hard Time Staying in the Present Moment
Catastrophizing also keeps us future-focused at the expense of being present-focused, making it difficult to be mindfully present in our real lives right now.”
Our Confidence Levels May Drop
When we’re stuck in a catastrophizing loop ourself-esteemcan be affected, and this can in turn lead to poorer decision-making or performance at school or work.
The fear of negative outcomes could cause us to self-isolate ourselves from social interactions or stop doing things we enjoy. This could then increase the chance of experiencing symptoms of depression.
“If you find yourself experiencing intense emotional states like anxiety, fear, or panic, try and focus on the thoughts you’re having when you experience these negative emotions. It’s possible that you could be worried and experiencing catastrophizing thoughts,” says Joshi.
Cycling Through Worst-Case Scenarios Is the Biggest Clue
If you catch yourself jumping to worst-case scenarios or using definitive language like “it will happen” or “nothing can help,” you may be catastrophizing.
Pay Attention to Physical Symptoms, Too!Catastrophizing can also cause physical symptoms to look out for. It can trigger a hypervigilant,fight-or-flightresponse.
Pay Attention to Physical Symptoms, Too!
Catastrophizing can also cause physical symptoms to look out for. It can trigger a hypervigilant,fight-or-flightresponse.
Real-Life Catastrophizing Situations We Can All Relate To
Let’s take a look at some common ways in which people may catastrophize:
Different things can trigger catastrophizing in different people. For a lot of people, significant life changes can make them catastrophize—particularly if they’re stressful events or if there’s plenty at stake (like moving to a new state or starting a new job).
“Problems in relationships, whether personal or professional, can trigger fears of rejection orabandonment,” adds Joshi, who also explains that “past failures or perceived inadequacies can lead to a mindset of anticipating failure in future endeavors.” She brings up both health concerns andfinancial worriesas potentialtriggerstoo.
Joshi recommends identifying the thoughts when they occur, and “reminding yourself of the connection between feelings and thoughts.” This way, you can look at the thoughts and reframe them. Look at the wider situation in a more balanced way, and consider the hard evidence and the more likely outcome, rather than focusing on the unlikely extremes.
Write Down All of Your Thoughts—and Don’t Hold Back
“A simple technique to practice is to write down all your thoughts,” explains Joshi. You can then replace them with other thoughts.
For example, if you’re catastrophizing over a health complaint, write down your thoughts and then write down the facts—that it’s much more likely to be something minor, for example, or that your doctor isn’t too concerned.
Try Some Mindfulness Practices
Mindfulness and similar practices can also help, letting you focus on what’s happening in the here and now rather than what may happen in the future. “It can help you take stock of your current resources, help you plan better to deal with any crisis, and problem-solve any real scenarios you’re trying to solve,” says Joshi.
A Few Therapy Sessions May Help
Some people find therapy beneficial when it comes to working through catastrophic thoughts—it can be difficult to identify and reframe them on our own.
“Certain forms of therapy specifically target catastrophic thinking,” says Dr. Mezulis. “Cognitive-behavioral therapy uses cognitive techniques to identify and challenge negative thoughts; it also usesemotion regulation techniquesto reduce the depressed or anxious mood that might trigger catastrophizing. Mindfulness therapies can also be very effective in reducing repetitive negative thinking patterns such as catastrophizing.”
Catastrophic thinking can have a real effect on your quality of life, regardless of the underlying cause. But, there are things you can do to help—whether on your own or with a mental health professional. So, why not give them a try if you’re finding things difficult? Or, if you’re finding it tricky to manage on your own, reach out to amental health professionalto see how they can help you.
Magical Thinking in Generalized Anxiety Disorder
3 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Gellatly R, Beck A.Catastrophic thinking: a transdiagnostic process across psychiatric disorders.Cogn Ther Res. 2016;40(4):441-452. doi: 10.1007/s10608-016-9763-3Seto H, Nakao M.Relationships between catastrophic thought, bodily sensations and physical symptoms.BioPsychoSocial Medicine. 2017;11(1):28. doi:10.1186/s13030-017-0110-zDorado K, Schreiber K, Koulouris A, Edwards R, Napadow V, Lazaridou A.Interactive effects of pain catastrophizing and mindfulness on pain intensity in women with fibromyalgia.Health Psychology Open. 2018;5(2). doi:10.1177/2055102918807406
3 Sources
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Gellatly R, Beck A.Catastrophic thinking: a transdiagnostic process across psychiatric disorders.Cogn Ther Res. 2016;40(4):441-452. doi: 10.1007/s10608-016-9763-3Seto H, Nakao M.Relationships between catastrophic thought, bodily sensations and physical symptoms.BioPsychoSocial Medicine. 2017;11(1):28. doi:10.1186/s13030-017-0110-zDorado K, Schreiber K, Koulouris A, Edwards R, Napadow V, Lazaridou A.Interactive effects of pain catastrophizing and mindfulness on pain intensity in women with fibromyalgia.Health Psychology Open. 2018;5(2). doi:10.1177/2055102918807406
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Gellatly R, Beck A.Catastrophic thinking: a transdiagnostic process across psychiatric disorders.Cogn Ther Res. 2016;40(4):441-452. doi: 10.1007/s10608-016-9763-3Seto H, Nakao M.Relationships between catastrophic thought, bodily sensations and physical symptoms.BioPsychoSocial Medicine. 2017;11(1):28. doi:10.1186/s13030-017-0110-zDorado K, Schreiber K, Koulouris A, Edwards R, Napadow V, Lazaridou A.Interactive effects of pain catastrophizing and mindfulness on pain intensity in women with fibromyalgia.Health Psychology Open. 2018;5(2). doi:10.1177/2055102918807406
Gellatly R, Beck A.Catastrophic thinking: a transdiagnostic process across psychiatric disorders.Cogn Ther Res. 2016;40(4):441-452. doi: 10.1007/s10608-016-9763-3
Seto H, Nakao M.Relationships between catastrophic thought, bodily sensations and physical symptoms.BioPsychoSocial Medicine. 2017;11(1):28. doi:10.1186/s13030-017-0110-z
Dorado K, Schreiber K, Koulouris A, Edwards R, Napadow V, Lazaridou A.Interactive effects of pain catastrophizing and mindfulness on pain intensity in women with fibromyalgia.Health Psychology Open. 2018;5(2). doi:10.1177/2055102918807406
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