What Is Catastrophizing And How Does It Affect You?

Catastrophizing is the tendency to assume, prepare for, and/or worry about the worst possible outcome of a given situation. It’s a type of cognitive distortion, which is a flawed pattern of thinking common in those with mental health conditions like anxiety. Because it can cause or exacerbate certain mental illnesses and contribute to feelings of distress, it can be helpful to learn how to manage this tendency. Read on to learn more about how to recognize unhelpful thought patterns like this and what you can do to shift them.

Catastrophizing defined

Someone who catastrophizes tends to view the worst outcome as the most likely, regardless of the actual probability of things going that way. While preparing for various outcomes or worrying about how an important event will go is not necessarily harmful and can even be helpful in some instances, the APA notes that it can increase anxiety levels and lead to maladaptive behavior if relied on too frequently.

As mentioned previously, catastrophizing is a type of cognitive distortion, or a “negatively biased error in thinking” that research suggests can lead to increased vulnerability to depression and other mental health concerns. These thought patterns reflect negative core beliefs and views, such as that things never work out, you’re fundamentally flawed, or others are fundamentally selfish or full of animosity. There are dozens of cognitive distortions; examples include black-and-white thinking, blaming or scapegoating, and overgeneralization. Not only are the thoughts produced by a cognitive distortion typically untrue, but they can lead to a loop of negative thinking which can cause additional distress and difficulties. Examples of catastrophizing include:

• “I’m really sick, but if I don’t make it to class tomorrow, I’ll fail the entire course.”
• “If I don’t do this report perfectly, I’ll be fired.”
• “My friend is ten minutes late to lunch; something terrible has probably happened to them.”

How catastrophizing can impact mental health

Over time, engaging in cognitive distortions like catastrophizing can create a more negative worldview, which can contribute to mental health challenges. Research supports the connection between catastrophizing and negative mental health outcomes. First, one study found that catastrophic thinking was a positive predictor of anxiety among adolescents. More recent research suggests that catastrophizing can also be a warning sign of post-traumatic stress disorder (PTSD)—which was formerly classified in the DSM-5 as an anxiety disorder—and/or may increase the severity of symptoms.  

If you are experiencing trauma, support is available. Please see our Get Help Now page for more resources.

Catastrophizing has also been associated with depression. As the “hopelessness theory” outlined in one study states, “consistently generating catastrophic inferences” can lead to hopelessness depression. Some research even suggests that catastrophizing may affect physical resilience, potentially amplifying chronic pain. By increasing feelings of rumination and helplessness, catastrophizing can lead to greater distress in people with endometriosis, fibromyalgia, and other chronic physical conditions as a result, according to a 2018 study. 

In general, catastrophic thoughts can make it difficult to manage emotions in response to stressful, uncertain, or unpredictable situations, and can make it even harder to cope when something bad happens. They may be a symptom of an existing mental health condition or eventually contribute to a new diagnosis. 

Tips for overcoming catastrophic thinking

Over time, it is possible to learn to recognize and shift distorted thought patterns like catastrophizing. There are a variety of other strategies that may also help you think in healthier ways and experience less distress day to day as well, including the following.

Recognize and restructure thoughts

One of the most effective ways to overcome a tendency to catastrophize is to learn to recognize when you’re engaging in this type of thinking. Once you do that, you can question the validity of the thought and work to view the situation in a more balanced, realistic manner. 

For example, say you send a text to your partner and they don’t respond for a few hours, and you think to yourself: “They’re tired of this relationship and are going to break up with me.” In most cases, this isn’t a rational thought. There are plenty of other possible explanations, the simplest and most likely being that they’re busy with another task, or saw your text, got distracted, and forgot to respond. Noticing your automatic assumption, however, and then questioning and replacing it with more realistic thinking can help you minimize distress in such a situation. Learning to do this with a therapist is typically recommended for maximum effectiveness; more on this below.

Try grounding techniques

When you find yourself on the edge of a negative thought spiral, you might try engaging in some strategies to help you stay grounded and avoid giving in to the power of distorted thoughts. Breathing techniques can help you calm the anxiety response that may have already begun in your body so you can come to think more clearly. Repeating a calming mantra could also help, such as “Right now, I choose calm and peace,” “Soon, these feelings will pass,” or another that helps you feel centered so you can avoid getting swept up in a swirl of anxious thoughts.

Practice meditation

Meditation is an ancient cultural and spiritual practice that originated in India centuries ago. Today, it has become popular worldwide at least partially as a result of research that points to its many potential physical and mental health benefits. It involves breathing, relaxation, and developing a calm, nonjudgmental awareness of the present moment. When it comes to cognitive distortions, engaging in mindfulness meditation in particular may help you become better able to recognize the thoughts as they arise so you can question and shift them. In fact, one study reports that a regular meditation practice was able to “significantly reduce anxiety and negative affect and increase hope” in college students who were experiencing frequent cognitive distortions.

Take care of yourself physically

Anxious thoughts like those that involve catastrophizing are even more likely to take hold when you’re not feeling your best. That’s why taking care of your body can help you be better equipped to challenge distorted thinking. Getting enough sleep, for example, may help you think more clearly so you can recognize flawed patterns, and exercising regularly and eating well can make you more resilient in the face of emotional stress.

How therapy can help

Therapy can be helpful for people who frequently experience cognitive distortions and associated distress. Cognitive behavioral therapy (CBT) in particular is a methodology that’s based on helping an individual learn how to recognize and shift distorted thoughts. A qualified cognitive behavioral therapist can guide you in building up an awareness of when such thoughts are occurring and then equip you with the tools to shift them in a healthier direction. If you’re experiencing these distortions as a result of a mental health condition and/or are experiencing other symptoms, they can also help you address these. 

If you live in an area where there are few mental health care providers or you have trouble traveling to and from appointments, you might consider online therapy. Whether it’s for convenience, comfort, or accessibility, you can feel confident in choosing this format, since a meta-analysis of studies on the topic suggests that online therapy can offer similar benefits to in-person sessions. With an online therapy platform like BetterHelp, you can get matched with a licensed therapist who you can meet with via phone, video call, and/or in-app messaging to address the challenges you may be facing.