How Does Catastrophizing Affect Your Mental Health?
Does this thought process sound familiar to you?
"I can’t wake up late tomorrow. If I wake up late tomorrow, then I won’t start my work on time, so I will finish too late, and I will lose my job, then I will have no money, and I will lose my house, and, and, and…”
If you’ve ever gone down that rabbit hole, then you might be practicing catastrophizing, a cognitive distortion that may not be a useful mindset, even if your intentions are to motivate yourself.
Let’s dig a little bit deeper into what catastrophizing is, how picturing the worst case scenario can be harmful, and how methods like therapy can help in addressing catastrophizing thoughts.
What is catastrophizing?
If you’re preparing for a big event or a nerve-wracking social situation, these are just a few thoughts that may cross your mind:
- “What if I don’t get there in time?
- “What if I forget my cue?”
- “What if they don’t like me?”
When you’re feeling worried or anxious, it can be tempting to slip into “what-if” thinking. These hypothetical or irrational thoughts are some of the hallmark signs of catastrophizing: the tendency to exaggerate or hyperfocus on the worst possible outcome.
Many of us will experience these “what-if” thought patterns on occasion – but when catastrophic thinking becomes routine, it can increase levels of anxiety, lead to unhealthy behaviors, and negatively impact a person’s life and mental health. Catastrophizing can worsen existing depressive and anxious symptoms and influence mental health outcomes, particularly in those with high anxiety or other mental health conditions.
If you’re concerned about catastrophic thinking and want to learn more about the science of these thought patterns, read on. We’ll consider common causes of catastrophic thinking, its effect on mental health, and six ways to prevent catastrophizing and adopt a healthier, more balanced mindset.
What does it mean to catastrophize?
If you’re catastrophizing, it usually means you’re focusing on the worst possible outcome that can happen in a given situation. But beyond this basic definition, what does it really mean to catastrophize, and how do these thoughts take hold in the brain?
Catastrophic thinking is a form of cognitive distortion, sometimes called a cognitive error. These are essentially thinking “mistakes” that occur when your emotional experience becomes disconnected from reality. When people experience catastrophic thinking, their minds inaccurately “magnify” a problem or negative thoughts and blow them out of proportion.
While some amount of cognitive distortion is normal for most people, more serious problems may develop when you become stuck in the pattern of catastrophic thinking. This may be especially common among those with anxiety disorders or other mental illnesses. Too much catastrophic thinking may lead to anxiety and other mental health problems.
Depending on your life experiences, you may resonate with some of these examples of catastrophic thinking:
- “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 job perfectly, I’ll be fired.”
- “If I go to the party in this outfit, no one will talk to me.”
Catastrophizing can take various other forms, such as “pain catastrophizing,” the practice of magnifying a painful experience and its perceived significance. This can be especially problematic for chronic pain patients, such as fibromyalgia patients and those with rheumatic diseases. Exaggerating pain intensity and the threat that a painful experience poses can lead to greater pain interference (the level that pain interferes with day-to-day life), and may even worsen other mental health conditions, such as depressive disorders. Though chronic pain is undoubtedly difficult to manage, catastrophic thinking about that chronic pain can make the situation worse.
Across all of these examples, notice that the worst-case scenario is always perceived as the most likely outcome – even at the expense of a person’s mental health and overall well-being.
What causes catastrophic thinking?
When we engage in catastrophic thinking, we tend to worry about the worst possible outcome of a given situation or action, even if these outcomes are unreasonable or irrational.
Most of us will experience these thoughts at various points in our lives: perhaps after a string of unfortunate events, or in anticipation of a stressful meeting, presentation, or another milestone. Negative thought patterns are a part of being human – and when we recognize them, we can develop coping strategies to combat them.
However, if you find yourself constantly dwelling on the worst-case scenario, it may be a sign of a mental health concern. While the exact cause of catastrophic thinking depends on the person, these thoughts may stem from a place of anxiety, depression, obsessive-compulsive disorder, or another diagnosable mental health condition. Brain chemistry may also play a role.
How does catastrophic thinking affect mental health?
When we allow catastrophic thoughts to fester, they can negatively impact our mental health in several ways.
1. Catastrophizing increases the risk of anxiety disorders
Research indicates that people who consistently engage in catastrophic thinking are more likely to have anxiety disorders. One 2014 study found that catastrophic thinking was a predictor of anxiety among high-anxiety adolescents.
Similarly, more recent research from 2020 found that catastrophizing can be a warning sign of posttraumatic stress disorder (PTSD), a type of anxiety disorder, and also influence the severity of PTSD symptoms.
If you are experiencing trauma, support is available. Please see our Get Help Now page for more resources.
2. Catastrophizing can worsen existing mental health conditions
Beyond anxiety disorders, catastrophizing can increase the likelihood or severity of other mental illnesses. A 2012 study, for example, found that catastrophizing increases feelings of hopelessness among children, which can heighten the risk of depression.
Some research also associates catastrophic thinking with attention-deficit/hyperactivity disorder (ADHD): a condition that may also lead to rumination, feelings of self-blame, and other challenges with emotional control.
3. Catastrophic thoughts can impact your physical health
Some research suggests that catastrophizing can even affect resilience to pain, which can amplify chronic pain and other feelings of physical distress. By increasing feelings of rumination and helplessness, catastrophizing can lead to greater distress in people with endometriosis, fibromyalgia, and other chronic physical conditions, based on a 2018 medically reviewed study.
When it comes to understanding pain catastrophizing, it’s important to remember that catastrophic thoughts can make it difficult to manage our emotions in response to stressful or unpredictable situations. They may be a symptom of an existing mental health condition, or eventually contribute to a new diagnosis.
How to stop catastrophizing: Six therapist-approved tips
If catastrophizing is a symptom of another mental health condition, like generalized anxiety disorder or depression, it’s important to consult your doctor for a proper diagnosis and official medical advice. From there, you can create a plan to combat your catastrophic thoughts, as well as other symptoms that may amplify them.
In your daily life, here are eight tips to reverse catastrophic thinking, based on insights from mental health professionals.
1. Recognize and restructure the thoughts
If you’re struggling with catastrophic thinking, the first step is simply recognizing the thoughts exist.
Say you send a text to your romantic partner, and one hour later, they haven’t replied. You think to yourself: “They’re going to break up with me.”
In most cases, this isn’t a rational thought: more likely, your partner is simply busy with another obligation. In this moment, take a moment to notice and reflect on the thought, and ask yourself: is this rational?
By accepting the thought as irrational or unhealthy, you can restructure it into a more reasonable thought. Cognitive restructuring is a component of cognitive behavioral therapy (CBT), and it challenges you to carefully examine your thinking in response to upsetting situations.
While a therapist can guide you through the steps, the American Psychological Association (APA) outlines the five main steps for curious thinkers to try at home.
2. Write the thoughts down
To recognize the irrational, it often helps to write down your catastrophic thoughts. Seeing them in written form can help you accept the irrationality of your thought process, and potentially replace them with more realistic, balanced, and compassionate beliefs.
3. Consider other outcomes
Sure, there’s the worst-case scenario, but most situations present a variety of other possible outcomes. Take a moment to consider those alternative possibilities: the best-case scenario, as well as more neutral options.
It may also help to write these down and challenge yourself to pick the most likely outcome from the list you’ve created.
4. Repeat calming mantras
As a coping mechanism for any challenging situation, therapists often recommend having a list of mantras on hand to help you calm down and maintain a sense of emotional stability. Mantras should be easy to remember and leave you feeling calm and safe when you feel like you might begin catastrophizing. Some possible mantras include:
- “Right now, I choose calm and peace.”
- “Soon, these feelings will pass.”
- “I am safe and loved.”
These are just a handful of possibilities! Find a mantra that feels natural for you, and don’t hesitate to modify them as your needs and goals change.
5. Stick to a self-care routine
Whether you’re working through catastrophic thoughts or another mental health challenge, consistent self-care is often the foundation of good mental health. Self-care doesn’t need to be fancy: just making sure that you’re getting enough sleep, adequate nutrition, and exercise can yield noticeable benefits.
Some people incorporate other activities into their self-care routines, choosing to practice mindfulness meditation or yoga, which specifically focus on the connection between their thoughts, actions, and bodies.
6. Seek professional mental health support
You can try out any of these strategies on your own, but some people appreciate the extra support and expertise of a licensed therapist.
While you may be more familiar with in-person therapy, a growing number of people use online therapy to meet their mental health needs. Using a digital platform like BetterHelp, you can match with a licensed therapist within 48 hours and begin scheduling sessions at a time and place that works best for you. Many BetterHelp therapists are skilled in using cognitive behavioral therapy (CBT) to help clients overcome negative thought patterns. Cognitive behavioral therapy can help you address negative thinking patterns and learn healthier ways to approach stressors. The trained mental health professionals will also work with your busy schedule to ensure your mental health needs are met.
Research suggests that online talk therapy can be as effective as in-person therapy, and often more reachable. One 2011 study found that internet-based cognitive behavioral therapy (iCBT) significantly reduced catastrophic thoughts and improved the quality of life in people with chronic pain conditions. More recent research affirms the value of iCBT, which can effectively treat anxiety, depression, postpartum depression, and other conditions that may increase the risk of catastrophic thinking.
Takeaway
Whether you tend to overthink social situations or experience chronic pain catastrophizing, you’re not alone in your thoughts. While our brains are incredible and accomplish many amazing things, they can also lead us astray.
Fortunately, there are several ways to combat negative thoughts and approach stressful situations with a more balanced, realistic mindset. If you’re unsure where to start, an online therapist can offer the tools and compassion you need to begin the journey.
How do I stop catastrophizing?
One way to reduce catastrophization is through logical thought and reason. It can sometimes be challenging to directly confront the thoughts that are being catastrophized, but doing so may offer an opportunity to reduce the stress and anxiety associated with them. Thinking logically about your thought process can help prevent black-and-white thinking that may make it seem like your entire life is negative or that all is lost. Try to remind yourself of positive things in your life, and consider how much impact the catastrophized thoughts can actually have. Remind yourself that you are not defined by your thoughts, and try to observe your thought process as an unbiased third party.
What causes people to catastrophize?
Researchers are still unsure exactly what causes someone to catastrophize, but it is commonly believed to be a type of cognitive distortion that can arise from several factors. A cognitive distortion is a negative-biased error in thinking, meaning the person experiencing one has reached an incorrect conclusion that negatively impacts them. Other examples include black-and-white thinking, incorrect labeling, overgeneralization, and “should” statements. Many researchers believe that cognitive distortions represent maladaptive coping mechanisms, or coping mechanisms that are harmful rather than helpful.
Is catastrophizing a coping mechanism?
Many researchers believe that catastrophizing is a maladaptive (dysfunctional) coping mechanism. Catastrophization typically raises stress and anxiety, making it a poor coping solution for many. Those who frequently catastrophize or find themselves experiencing adverse effects from catastrophization may wish to visit a therapist. A mental health professional can offer techniques like cognitive restructuring, a common cognitive behavioral therapy technique, that may substantially reduce the amount and impact of catastrophizations.
How can I tell if I'm catastrophizing?
It is often challenging to tell if emotionally driven processes like catastrophizing are based in reality. It may be helpful to learn a few basic realization strategies, like deep breathing techniques, to help you manage the emotional impact of catastrophization. Doing so may allow you to use logic and reason to “test” the catastrophe. It may be worthwhile to think consciously about whether the catastrophe is realistic, whether positive elements are still in play, or whether there are solutions to the catastrophe that might not be obvious due to the strong emotions associated with it.
Is catastrophizing healthy?
Catastrophizing is generally considered to be unhealthy. It can produce substantial increases in stress, anxiety, and depression. It is a feature in many mental health conditions, depression and anxiety disorders being some of the most common. If you regularly experience catastrophization, you may want to meet with a mental health professional. They can likely teach you tools and strategies for managing catastrophization and other common cognitive distortions.
What is a catastrophizer personality?
A catastrophizer personality may refer to someone who habitually jumps to the worst conclusion regarding a given situation. They may assume that slight adversity will inevitably become overwhelming or that positive influences on their life will all be removed in time. It’s possible they may also require extensive support from those close to them and may struggle to self-soothe in the face of challenges.
How do I stop catastrophizing pain?
Catastrophizing pain is characterized by feeling helpless to manage pain, struggling to think of anything else, and magnifying the thought processes surrounding the pain. It is an incredibly complex phenomenon, and researchers are still investigating how it develops and the different ways it can impact those with chronic pain. Currently, the best practice to stop catastrophic pain is to follow all medical advice and engage in mental health treatment, most commonly behavioral therapy.
For those who experience regular pain, catastrophizing can often worsen the pain even without exacerbating its source. Medical professionals can often help manage the underlying causes of the pain through medications, physical therapy, and surgical interventions. Concurrently, a therapist can use psychotherapeutic techniques, such as mindfulness-based therapy, to help manage the catastrophization itself.
How do I stop overthinking?
It may be helpful to learn some strategies to help you relax when you begin to overthink. A common strategy is progressive muscle relaxation, which has you progressively tense and relax muscle groups throughout your body. Sitting or lying down in a comfortable location, you start by tensing and relaxing your toes, then move up to your lower leg, continuing up your body until you have reached your neck. It is often helpful to combine progressive muscle relaxation with meditation or mindfulness techniques, allowing you to practice indirectly controlling thoughts that may contribute to overthinking.
Is catastrophizing a learned behavior?
Researchers are uncertain what leads to a tendency for catastrophizing, but it is possible that early exposure to those who catastrophize frequently or those with unresolved anxiety or depression may play a role. For example, if a child has a parent who frequently catastrophizes, they may learn that a normal part of problem-solving and handling challenges is to assume the worst at the start of the process. However, it is also likely possible for a person to develop a tendency to catastrophize without having been exposed to the behavior during an impressionable age.
Why do I always assume the worst?
There are many reasons why someone might consistently jump to the worst-case scenario. You may have been taught to anticipate the worst case to be prepared, experience significant anxiety, or struggle to see positivity. It will likely be helpful to speak with a mental health professional to find out why you always assume the worst. They can help you take a more balanced perspective while also helping you investigate underlying factors that may get in the way of optimism and happiness.
- Previous Article
- Next Article