What catastrophizing is: 6 tips for dealing with negative thoughts

Does your mind always gravitate toward negative thoughts? It’s easy to fall into a trap of your own making and always think of worst-case scenarios. is that you If your answer is “yes,” chances are you’re causing a disaster.

What is a disaster?

Catastrophizing is a cognitive distortion characterized by negative and irrational thinking about situations and events in an exaggerated manner. A person can imagine the worst possible outcome of a situation and even perceive it as a crisis, says clinical psychologist Mimansa Singh Tanwar.

Catastrophizing is when our minds jump to the worst-case scenario, things get blown out of whack, and everyday problems seem much bigger and scarier than they really are. It revolves around a mental magnifying glass that zooms in only to see the negative. For example, imagining misplacing your keys and then immediately having someone steal them can lead to thoughts of a home invasion or identity theft, adds psychiatrist Dr. Ankita Priyadarshi.

Is catastrophizing a mental illness?

Catastrophizing is not a mental illness. However, this type of negative and irrational thinking style can be found in mental illnesses such as anxiety, depression, post-traumatic stress disorder and more. It is difficult for people involved in disaster to find this way of thinking problematic. This can begin to affect their mental well-being and affect their moods, emotions and how they approach the situation.

For example, if the person has an illness, they believe it will never get better and they will have to live with the discomfort forever. They may talk about a painful situation over and over again. This style of thinking is unhealthy and leads to poor coping because reality is perceived as worse and more catastrophic than it is.

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Is disaster bad?

Catastrophizing is harmful because it fuels anxiety and stress, making it difficult to cope with everyday challenges. It’s like fueling a fire of anxiety that burns brighter and hotter. For example, a small mistake at work can lead to sleepless nights, difficulty concentrating and damaging relationships with colleagues.

How to stop fearing the worst?

There are many logical and practical ways to stop always fearing the worst. Here are some tips suggested by psychologist Mimansa Singh Tanwar:

1. Raise awareness

Sometimes it becomes a habit to always think of worst-case scenarios and it becomes difficult to catch yourself doing so. You become so used to hearing that inner voice that you begin to identify with it and trust it. “When disaster becomes a habit, it’s hard to recognize that you’re doing something wrong. However, it is important to develop an awareness of the thinking style that does not help you cope well with situations,” adds the expert.

2. Check the evidence

You may have negative beliefs about an event, situation or person. However, it is important to check the validity of your ideas and check the evidence that supports your belief. Adopt an evidence-based approach. If there is no evidence that your thoughts are actually happening, remove them. Estimate the probability that such results would be true given previous events or circumstances.

3. Manage your emotions

With negative thinking, you will experience high emotions. Learn the skill of controlling your emotions, says an expert. Before you go any further in your mind, press pause and begin to recognize your emotions. Learn the art of staying calm because a clear mind helps you think logically and act wisely.

4. Take a problem-solving approach

In any challenging situation, it comes down to figuring out what is in your control and what is not. Have a more problem-solving approach. Always remember the fact that only your mind is in your control, so try to keep your sanity intact instead of trying to change others around you.

5. Focus on the present

When you find yourself constantly brooding about a situation, disengage from those thoughts and bring your attention back to the present. Mindfulness is key to perfecting life’s daily challenges. Keeping your focus on the present moment helps you deal with the things at hand without worrying about future events.

6. Ask for help

When you find that despite your best efforts it is not changing and is affecting your well-being, seek professional help. Talking to a therapist can help get to the root cause of your negative thinking. Also, an expert is better equipped to share with you implementable techniques and tools to combat negative thinking.

Also Read: 5 Ways To Stop Taking Things Personally All The Time

Do you have any health conditions that could be catastrophic?

Health conditions such as generalized anxiety disorder (GAD), panic disorder, or post-traumatic stress disorder (PTSD) are commonly associated with catastrophizing. Additionally, chronic stress, traumatic experiences, or a history of negative events can increase catastrophizing tendencies. Addressing the underlying condition and abusive thought patterns through holistic treatment approaches is important, says expert Ankita Priyadarshini.

Treatments to help cope with disaster

Treatment options for catastrophizing include therapy such as cognitive-behavioral therapy (CBT), which helps people identify and challenge distorted thought patterns.

Mindfulness-based interventions such as Mindfulness-Based Stress Reduction (MBSR) or Acceptance and Commitment Therapy (ACT) are also beneficial in developing a non-judgmental awareness of thoughts and emotions.

Things like meditation or yoga can also help develop a calmer and more balanced mindset. Additionally, relaxation techniques such as deep breathing exercises or progressive muscle relaxation can provide immediate relief from anxiety symptoms.

In some cases, medications may be prescribed to manage underlying mental health conditions that contribute to catastrophizing tendencies.