Always expecting the worst? How to overcome catastrophizing
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Ever wonder why you're always expecting the worst? Learn what catastrophizing is, including 5 common causes, and how to overcome this habit of negative thinking.
It can sometimes feel tough to accept that things are going well, especially if you’re used to things not going to plan. Maybe you finally got that promotion or perhaps you met someone you really like after a string of not-so-great dates. Instead of enjoying the good fortune that’s come your way, you may find yourself bracing for disaster.
This tendency to anticipate the worst possible outcomes, known as catastrophizing, can be exhausting and overwhelming. Catastrophizing is a specific thought pattern where your mind fixates on potential negative outcomes, often blowing them out of proportion. This can cause intense stress and anxiety and impact various parts of your life, from your daily activities to relationships to overall happiness.
Why am I always expecting the worst?
Expecting the worst can come from many things, including anxiety, past experiences, and personality traits. Understanding these underlying causes is an important first step in addressing and overcoming this mindset.
Anxiety: Anxiety often plays a significant role in why people expect the worst. When you're anxious, your brain tends to focus on potential threats as a way of preparing for danger. This heightened sense of awareness can lead to a constant state of worry and fear, making it difficult to see positive outcomes. Chronic anxiety can create a pattern where your go-to response is to expect the worst-case scenario.
Past experiences: Your past experiences can heavily influence your current thinking patterns. If you've encountered traumatic or negative events in the past, you might develop a habit of expecting similar outcomes in the future. For instance, if you've experienced a significant loss or failure, your mind may automatically assume that future situations will end similarly. This form of protective thinking is your brain's way of trying to shield you from further pain, but it often leads to unnecessary stress and anxiety.
Personality traits: Certain personality traits can also make you more prone to expecting the worst. People with high levels of neuroticism, for example, tend to experience more negative emotions and are more likely to focus on potential threats. Similarly, perfectionists might anticipate failure or disappointment because they set extremely high standards for themselves and fear not meeting them.
What is catastrophizing?
Catastrophizing is a cognitive distortion where you consistently imagine and expect disastrous outcomes, even when these outcomes are unlikely. This thought pattern involves specific mental processes that intensify negative thinking and anxiety.
Catastrophizing goes beyond general pessimism or negativity. While pessimists may have a general inclination toward expecting bad outcomes, those who catastrophize take it a step further. They not only expect negative outcomes but also think of the most extreme and terrible scenarios. This type of thinking often involves a series of exaggerated and irrational thoughts that can lead to significant emotional distress. There are a couple thought patterns that can contribute to catastrophizing, such as:
Overestimating the likelihood of negative events: When we are prone to catastrophizing, we tend to believe that bad things are more likely to happen than they actually are. This skewed perception increases our anxiety and fear.
Underestimating one's ability to cope: Along with overestimating risks, when we catastrophize we often doubt our ability to handle difficult situations. This lack of confidence can make even minor challenges seem insurmountable.
Signs and symptoms of catastrophizing
Recognizing the signs and symptoms of catastrophizing can help you to know if you think this way. The common common signs and symptoms are:
Persistent worry about worst-case scenarios: For example, your partner doesn’t reply to a text right away, and you start imagining that they are angry with you or planning to end the relationship. Or you receive constructive feedback on a work project and immediately think you are at risk of losing your job, despite having a good track record.
Difficulty focusing on positive aspects of life: You might struggle to see or appreciate positive events or potential outcomes.
Feeling overwhelmed by potential problems: You may experience intense stress or anxiety at the thought of potential negative events.
Impact on your daily life
Always expecting the worst can lead to avoidance behaviors, where you steer clear of new experiences or challenges because you fear negative outcomes. This can prevent you from personal growth and enjoying new opportunities.
Work-related stress: Anticipating failure or criticism on a project can lead to procrastination and decreased performance.
Health concerns: Minor symptoms might be interpreted as signs of serious illness, leading to excessive worry and medical consultations.
Social interactions: Assuming friends or colleagues think poorly of you without any concrete evidence can strain relationships and cause social anxiety.
Relationships: Expecting the worst can create misunderstandings and conflicts, as you might misinterpret others' actions or intentions negatively.
What causes catastrophizing? 5 common causes
Understanding more about some common factors that influence catastrophizing can help you to address and manage your thought patterns more effectively.
Genetic predisposition: A family history of anxiety or depression can increase your likelihood of developing catastrophizing tendencies. Genetic factors can influence your brain chemistry and the way you process stress and anxiety.
Upbringing: Your upbringing plays a central role in shaping your thought patterns. If you grew up in an environment where negative thinking or excessive worry was common, you might adopt these habits yourself. Parents or caregivers who frequently express concern about worst-case scenarios can unknowingly teach their children to think similarly.
Environmental factors: High-stress environments or significant life changes can trigger catastrophizing. For instance, a demanding job, financial instability, or major life transitions like moving or starting a new career can increase stress levels and make you more prone to expecting the worst.
Role of stress and trauma: Stress and trauma can heighten your awareness of potential threats, leading to a habit of expecting the worst. Traumatic experiences, in particular, can leave a lasting impact on your mental health, making you more susceptible to catastrophizing.
Mental health conditions: Certain mental health conditions, such as anxiety disorders and depression, can contribute to catastrophizing. These conditions often involve persistent negative thinking patterns and an increased focus on potential threats or negative outcomes.
How to overcome catastrophizing: 6 tips to quiet the mind
Overcoming catastrophizing involves adopting new thought patterns and behaviors that can help reduce anxiety and promote a more balanced perspective. These six practical strategies can help you combat your negative thinking habits.
1. Cognitive reframing
Cognitive reframing involves challenging negative thoughts and replacing them with more positive ones. When you notice yourself expecting the worst, ask yourself if there’s evidence to support your fears and consider more realistic and likely outcomes.
Identify the thought: "I'll fail this exam and never graduate."
Challenge the thought: "I've studied hard and passed other exams before. One exam won't determine my entire future."
Reframe the thought: "I might find some questions challenging, but I'm prepared and can do well."
💙 Press play on the Overcoming Stress and Anxiety series for help with catastrophizing and other anxiety-related habits.
2. Come back to the present
Practicing mindfulness and staying present can help reduce anxiety about future events. Techniques like deep breathing, meditation, and grounding exercises can bring your focus back to the current moment.
5–4–3–2–1 technique: Identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This technique helps anchor you in the present and distracts you from catastrophizing thoughts.
💙 Practice the 5, 4, 3, 2, 1 technique with Tamara Levitt during The Daily Calm.
3. Journaling
Keeping a journal to track negative thoughts can help you identify patterns or triggers. Reflecting on your entries allows you to see how often you catastrophize and what situations trigger these thoughts. Over time, you can develop strategies to address these triggers more effectively.
Track thoughts: Write down situations that cause anxiety and your automatic thoughts about them.
Identify patterns: Look for recurring themes in your worries.
Reflect and respond: Challenge these thoughts and write down more balanced perspectives.
4. Focus on what you can control
Direct your energy toward aspects of a situation that you can influence rather than worrying about what you cannot change. This approach can help you feel more empowered and reduce feelings of helplessness.
List controllable factors: Identify what you can do to improve or influence the situation.
Take action: Focus on taking practical steps to address the controllable factors.
Let go of things you can’t control: Accept that some things are beyond your control, and worrying about them won’t change the outcome.
💙 Learn how to Tidy Up your mind with the Daily Jay and let go of anything that you aren’t able to control.
5. Practice self-compassion
Be kind to yourself when you notice negative thoughts. Remind yourself that everyone experiences fear and uncertainty at times. Practicing self-compassion can reduce self-criticism and help you manage stress more effectively.
Acknowledge your feelings: Recognize and validate your emotions without judgment.
Self-kindness: Speak to yourself as you would to a friend facing the same situation.
Common humanity: Remember that you aren’t alone in your struggles. Many people face similar challenges.
💙 Learn to Replace Self-Criticism with Self-Compassion in this short meditation with Dr. Julie.
6. Seeking professional help
If you struggle to overcome catastrophizing on your own, consider therapy or counseling. Mental health professionals can provide guidance and techniques to help you manage your thoughts effectively. Cognitive behavioral therapy (CBT) is effective for treating catastrophizing. CBT helps you identify and change negative thought patterns and behaviors.
Find a therapist: Look for a licensed mental health professional who specializes in anxiety or CBT.
Commit to the process: Regular sessions and practice can lead to significant improvements over time.
Use all available resources: Many therapists offer online sessions, which can be convenient and accessible.
Always expecting the worst FAQs
How can I differentiate between being cautious and catastrophizing?
Being cautious and catastrophizing are two different approaches to handling potential risks.
Cautiousness involves considering possible outcomes and then taking sensible steps. If you’re being cautious, you might take reasonable measures to prevent or minimize potential problems, such as checking your car's oil level before a long trip or bringing an umbrella if there’s a chance of rain.
Catastrophizing involves expecting the worst-case scenario without reasonable evidence. You may believe that negative events are much more likely to occur than they actually are, such as assuming that a minor mistake at work will lead to being fired.
Catastrophizing can have a significant impact on your daily life, including feelings of intense anxiety and fear, often leading to paralysis or avoidance. For example, you may begin avoiding social events because you’re convinced everyone will dislike you. By recognizing these differences, you can start to see when your thoughts are veering from cautiousness into catastrophizing and take steps to correct them.
Can catastrophizing be completely cured, or is it a lifelong challenge?
While it might not be entirely cured in the traditional sense, catastrophizing can be managed effectively. Many people find that with practice and support, they can reduce the frequency and intensity of catastrophic thoughts.
Therapy: Cognitive behavioral therapy is particularly effective in treating catastrophizing by helping you identify and reframe negative thought patterns.
Mindfulness and relaxation techniques: Practices such as meditation, deep breathing exercises, and yoga can help reduce overall anxiety levels and promote more balanced thinking.
Consistent practice: Regularly applying the techniques learned in therapy or self-help resources can lead to lasting changes in thought patterns.
Although you might still experience catastrophic thoughts occasionally, the goal is to make them less frequent and less disruptive. Over time, these techniques can significantly improve your mental wellbeing and help you handle stress more effectively.
What are some immediate steps I can take when I notice myself catastrophizing?
When you catch yourself catastrophizing, there are a variety of things you can do to manage your thoughts and calm your mind.
Ground yourself in the present: Use the 5–4–3–2–1 grounding technique. Identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This helps shift your focus from anxious thoughts to the present moment.
Challenge the negative thought: Ask yourself questions like, "What evidence do I have that this will happen?" and "What are some more likely outcomes?" This can help you see the situation more realistically.
Practice deep breathing: Take slow, deep breaths to help reduce physical symptoms of anxiety. Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth.
Focus on what you can control: Identify aspects of the situation you can influence and take action on them. For example, if you’re worried about an upcoming exam, focus on your study plan rather than the potential outcome.
Use positive affirmations: Remind yourself of past successes and your ability to handle challenges. Phrases like, "I can handle this," or "I’ve overcome difficult situations before," can be reassuring.
How can I support a loved one who tends to expect the worst?
Supporting a loved one who frequently expects the worst can be challenging, but your support can make a significant difference.
Listen without judgment: Allow them to express their fears and anxieties without interrupting or criticizing. Sometimes, simply being heard can provide comfort.
Offer reassurance: Gently remind them of past successes and positive outcomes. Encourage them to see the evidence of their resilience and ability to cope with challenges.
Help them challenge negative thoughts: Encourage them to question the likelihood of their fears and consider more balanced perspectives. This can help them see situations more realistically.
Promote self-care: Encourage activities that reduce stress and promote wellbeing, such as exercise, hobbies, and relaxation techniques.
Encourage professional help: If their catastrophizing is severe or causing significant distress, suggest seeking help from a therapist or counselor. Professional support can provide them with effective strategies to manage their thoughts.
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