How to Stop Catastrophizing

Catastrophizing is more complex than just having a negative thought. It is a common cognitive distortion — an irrational or biased way of thinking that negatively influences a person’s perception of reality — that can significantly impact a person’s mental health and overall well-being. While not explicitly a mental health condition, catastrophizing is a kind of continuous, negative thinking that can be linked to conditions like anxiety or panic disorder. Also, catastrophic thoughts can become debilitating when unmanaged worsen these kinds of conditions. Here are some practical tips to combat this harmful negative thinking pattern, plus a deeper explanation of catastrophic thinking and its effects on mental health. 

Types of catastrophizing

Catastrophizing’s distorted thinking pattern can manifest in a variety of ways, typically falling into two main categories: magnification and minimization, both of which can profoundly affect a person’s quality of life. Recognizing these harmful thoughts is the first step in stopping them. 

Magnification

Magnification is demonstrated when a person exaggerates the significance of a current or future event, turning what is usually a minor issue into a major catastrophe. This type of catastrophizing commonly manifests into health anxiety, such as someone getting a headache and immediately believing that it’s a sign of a severe brain tumor that may kill them, despite doctors telling them otherwise. This dangerous pattern can result in a person becoming consumed with distorted thoughts and have major impacts on their ability to live free from their negative-focused mind. 

Minimization

On the other hand, minimization involves downplaying one’s ability to handle or cope with a situation or downplaying a situation’s severity itself. This is something seen with victims of trauma or those who have seen a traumatic event, minimizing its impact by thinking it wasn’t that bad or that they should just get over it because other people have been through worse. A mindset like this can cause a person to avoid seeking therapy or support and may lead to mental health disorders such as post-traumatic stress disorder (PTSD). 

How to stop catastrophizing

Knowing what steps must be taken to stop the catastrophizing thought process is a crucial part of a person’s healing journey.  By challenging irrational thoughts and adopting more balanced perspectives, people can break free from the cycle of worst-case scenarios. Here are some practical tips to help shift from catastrophic thinking to a more grounded, realistic mindset.

1. Cognitive restructuring 

Cognitive restructuring is a core component of cognitive behavioral therapy (CBT) that involves identifying and challenging irrational or distorted thoughts. Identifying the harmful catastrophic thought and then pairing it with an alternative, logical outcome challenges a person’s brain to reframe the way that it thinks. Practicing cognitive restructuring regularly can help people develop a habit of thinking more rationally and less catastrophically, benefiting their overall quality of life. 

2. Mindfulness and grounding techniques 

Mindfulness techniques are utilized to help a person stay present in the moment. When people catastrophize, they often focus on future events and a negative outcome that may never happen. Grounding practices such as deep breathing, guided imagery, and journaling help calm the mind and reduce anxiety, preventing a person from spiraling into negative thought patterns. Doing regular mindfulness exercises will help those stay in the present moment rather than getting caught up in hypothetical scenarios. 

3. Setting realistic expectations 

Setting overly high or unrealistic expectations often leads to a pattern of catastrophic thinking when situations don’t go as planned. Breaking down goals into smaller, manageable steps and celebrating small achievements to build confidence is helpful in knowing to be prepared for multiple outcomes instead of fixating on one perfect outcome. Mistakes are a natural part of life, and setting realistic expectations will help limit catastrophic thoughts and help people see that accepting imperfection and learning from mistakes is an opportunity for growth. 

4. Practicing self-compassion 

Lastly, practicing self-compassion is also a powerful way to counter catastrophizing, especially for those who are highly self-critical. Acknowledging one’s feelings (even if they’re negative) without judgment creates a more supportive inner dialogue that won’t always assume the worst when a negative feeling comes on. Additionally, practicing positive affirmations can help promote self-kindness whenever a person feels they might start falling into a catastrophic thought pattern. 

5. Consider seeking professional help

For some people, self-taught tips might not be providing enough support to help them stop catastrophizing. In more severe cases, in circumstances where catastrophizing is debilitating or when it starts causing physical symptoms such as increased heart rate and insomnia, professional help may be the best option. Therapists can often look for the root cause of a person’s catastrophic thinking and provide personalized strategies to address it. 

How Charlie Health can help

If you or a loved one are struggling with catastrophic thinking and mental health, Charlie Health is here to help. Charlie Health’s virtual Intensive Outpatient Program (IOP) provides more than once-weekly mental health treatment for dealing with serious mental health conditions and symptoms, including anxiety, cognitive distortions, catastrophizing, and more. Our expert clinicians incorporate evidence-based therapies into individual counseling, family therapy, and group sessions. With treatment, managing your mental health is possible. Fill out the form below or give us a call to start healing today.