jumping to the worst possible conclusion

Do you know people who consistently make mountains out of mole hills? That emanate doom and gloom? That are always convinced that the worst case scenario is bound to happen and catastrophe is right around the corner?

Assuming that the worst possible outcome is the most likely to materialize and crisis is therefore inevitable is called catastrophizing. It is a pattern of distorted thinking whereby our mind convinces us to believe something that isn’t necessarily true.

A person who catastrophizes automatically dreads or assumes the worst when forced to contemplate the unknown. For example, a check is expected to arrive in the mail on Monday. Monday comes and goes with no check in the mailbox. Assuming the worst - that the check will never come and therefore they will be unable to pay the rent - the person begins to panic about inevitable homelessness.

do you catastrophize?

The first step to escaping from this unhealthy thinking pattern is to identify it. I recommend that you write down the worries that you have over the course of a few days. This process will help you step back to observe your thoughts from an intellectual perspective rather than react to them emotionally.

Consider each worry on your list. Do you have any evidence to support the negative outcome you are predicting? What are the other possible outcomes? If the negative outcome comes true, will it truly be a catastrophe - or will it just be unpleasant? If the negative outcome comes true, are there actions that can be taken to mitigate the fallout?

You can control catastrophic thinking when you are aware that you are experiencing it.

Strategies for stopping the pattern

• Think about a different outcome. Rather than focus your thoughts on the possible negative outcome, focus on a positive outcome or a less negative outcome. Don’t be worried before there is actually something to worry about!

• Recognize when the thoughts become irrational. Catastrophizing is a distinct pattern of thinking. You will start by thinking “I probably failed that exam.” Then you will inflate this thought with anxiety and worry. It quickly becomes “I’m going to fail this class and blow my chances to get into a good college.” When you recognize that a thought is catastrophic, you are much more capable of dealing with it.

• Acknowledge that lousy stuff happens. Life is full of challenges. For everyone. And one setback does not mean that doom is on the horizon.

• Consider what advice you would give a friend. If someone you cared about were to describe the catastrophizing event to you, how would you respond? Would you throw gasoline on the explosive emotions? Or would you help them gain a rational perspective?

• Practice good self care. Catastrophizing is more likely to take over when you are tired, overwhelmed, and stressed. The value of healthy sleep can not be emphasized enough. Attending to exercise, nutrition, and prioritization of obligations will help you gain perspective.

get help

If you continuously find yourself caught in the vortex of catastrophic thinking, consider reaching out for help. There is no reason to let distorted thinking intrude on your life with the anxiety and panic it brings with it.