What is catastrophizing? 6 ways to stop the negative spirals
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Explore what catastrophizing is, including its common causes and relationship to chronic pain. Plus, how to stop catastrophizing and calm your mind.
Do you ever find yourself ruminating on the worst-case scenario — even when you don’t need to? Like, if you get negative feedback on an assignment at work, you might assume you're going to get fired. Or, if a friend doesn’t text you back right away, you may start to wonder if something terrible has happened to them. Maybe you even doubt your own abilities unnecessarily. For instance, if you get a bad grade on a test, you might tell yourself that you’re not as smart as you thought you were.
This specific brand of overthinking is called catastrophizing and it can—no surprise—wreak havoc on your mental health. In addition to causing so much unnecessary stress and anxiety, catastrophizing can make it harder to cope with everyday problems. Luckily, there are steps you can take to break free from the negative spirals.
What is catastrophizing?
Catastrophizing is a cognitive distortion in which you assume the worst possible outcome in a situation, often blowing minor issues out of proportion. It can cause emotional distress, anxiety, and even depression. And it’s not just in your mind — catastrophizing can affect your relationships, work performance, and overall quality of life.
Characteristics of catastrophizing
Irrational thoughts: Believing something is far worse than it actually is, even when there’s little or no evidence
Expecting disaster: Assuming the worst without evidence, and feeling convinced that something bad is going to happen
Examples of catastrophizing
Work-related stress: Thinking a minor mistake at work will lead to being fired, even though you may have a good track record and your boss hasn’t mentioned any issues
Health anxiety: Assuming a headache is a sign of a serious illness like a brain tumor, when it’s more likely caused by stress or dehydration
Social situations: Believing that a small awkward moment in a conversation will result in losing all your friends or being excluded
What causes catastrophizing?
There are a variety of reasons you might find yourself caught up in this negative thought pattern, including:
Genetics and biology: Some people may be more prone to negative thinking due to their genetic makeup and brain chemistry. Certain neurotransmitter imbalances can contribute to a tendency to catastrophize.
Trauma and stress: Past traumatic experiences, especially in childhood, can shape how you perceive and react to current situations. Stress can also worsen problems.
Personality traits: People with high levels of neuroticism often experience more intense negative emotions and may be more prone to anxiety and worry.
Learned behavior: If parents or caregivers often reacted to situations with extreme fear or negativity, children may learn to do the same.
How do I stop catastrophizing? 6 tips to help calm your mind
Stopping catastrophizing involves changing how you think about and react to situations. It may not always be easy, but it is possible with practice. Here are a few tips to help you take control of catastrophic thinking so you can reduce its impact on your life, staying calm and focused even in challenging situations.
1. Try cognitive behavioral techniques (CBT)
Use CBT strategies to challenge and reframe negative thoughts. Question whether your catastrophic thoughts are valid by asking yourself, "Is there evidence to support this thought?" or "What are the actual chances of this happening?"
Replace negative thoughts with more realistic and balanced ones. For example, instead of thinking, "I'm going to fail this test and ruin my future," reframe it to, "I’ve studied hard, and even if I don't do as well as I hope, it's not the end of the world. I can learn from this and improve."
💙 Overcoming Negative Thinking is a challenge, but this meditation from Chibs Okereke can help.
2. Use mindfulness and meditation
Trying to stay grounded in the present moment can help to reduce anxiety. So, pay attention to your thoughts and feelings without judgment — and when you notice yourself catastrophizing, take a few deep breaths and bring your focus back to the present. Meditating for a few minutes each day will also help calm your mind and decrease negative thought patterns.
💙 Let Tara Brach’s Radical Self-Compassion class help you become present and more kind to yourself in the face of negative thoughts.
3. Test reality
Examining the likelihood and impact of your fears can help put things in perspective, as you’ll often find that the worst-case scenario isn’t as catastrophic as you initially thought. Ask yourself, “What’s the worst that can happen? How likely is it?"
For example, if you're worried about giving a presentation, consider the real consequences: Even if you make a mistake, it's unlikely to be disastrous. This can help reduce anxiety and make the situation feel more manageable.
💙 Jeff Warren encourages you to live in the moment in his Let’s Party with Reality meditation.
4. Focus on positivity
To help shift your mindset from expecting failure to anticipating success, visualize positive outcomes. For instance, if you're nervous about a job interview, try to picture yourself answering questions confidently and connecting well with the interviewer. This can help boost your confidence and reduce anxiety.
💙 Tamara Levitt’s 7 Days of Gratitude series can help you gain new appreciation for the world around you — and improve your positive outlook as a result.
5. Journaling
Record instances of catastrophizing in a journal. Note the situation, your thoughts, and the emotions you felt. Then, review your entries and look for recurring themes or triggers. This can help you see how often your fears are unfounded, so you can start to develop a more balanced perspective.
💙 If you’ve never journaled before, here are six tips to start a daily practice (and how to deepen an existing one).
6. Get professional support
Find a therapist or counselor who can help you understand the underlying causes of your catastrophic thinking. They can help you develop effective coping strategies and change negative thought patterns.
💙 Explore two types of mindfulness-based therapies that may help you deal with catastrophizing.
The relationship between chronic pain and catastrophizing
Catastrophizing can impact you even more if you suffer from chronic pain. Pain catastrophizing refers to the tendency to exaggerate pain and forecast future events related to pain. One study indicated that pain catastrophizing can involve magnification of pain, rumination on pain, and ultimately, helplessness.
Impact on pain perception
When you catastrophize, your brain focuses more on the pain. This can make it seem worse than it actually is — it can feel more intense and unmanageable. For example, if you constantly worry your chronic back pain will never get better, you may feel the pain more acutely because you’re so fixated on it.
Pain cycle
When you expect the worst, you become more anxious and stressed, which can cause your muscles to tense up and increase your pain. This heightened pain can then lead to more catastrophizing, creating a vicious cycle that’s hard to break.
Mental health
High levels of catastrophizing are linked to depression, anxiety, and poor mental health outcomes in people with chronic pain. The constant worry and negative thinking can make it harder to cope with the challenges of living with chronic pain, which can lead to feelings of hopelessness and helplessness that further worsen both your pain and your emotional wellbeing.
Interventions
Cognitive-behavioral interventions aimed at reducing catastrophizing can help you change the way you think about pain, and develop more positive coping strategies. These can help improve your pain management and quality of life.
Cognitive restructuring: Work with a therapist to identify and challenge catastrophic thoughts about pain. Replace these thoughts with more realistic and balanced ones. For example, instead of thinking, "This pain will never go away," you might reframe it to, "I have had good days and bad days. This is just a bad day, and it will pass."
Pain coping skills: Use relaxation exercises, deep breathing, and mindfulness to help manage pain and reduce stress. These can help you stay calm and focused, even when the pain is intense. Try these five meditation techniques to relieve chronic pain.
Activity pacing: Balance rest and activity, avoiding the extremes of overexertion and complete inactivity. This can help you manage pain more effectively and prevent flare-ups.
Support groups: Join a support group where you can share experiences and strategies with others who understand what you’re going through. This can provide emotional support and practical tips for managing pain and catastrophizing.
Catastrophizing FAQs
Is catastrophizing a mental illness?
Catastrophizing itself isn’t a mental illness — it’s a cognitive distortion. Basically, it’s a way of thinking that’s not based on reality, and tends to be overly negative and exaggerated.
Still, it’s commonly associated with mental health conditions such as anxiety and depression, which worsen due to the stress and fear caused by catastrophic thinking. Catastrophizing can be addressed through therapy, self-help strategies, and mindfulness, which can help improve overall mental health.
Is catastrophizing an ADHD symptom?
Catastrophizing can occur in people with ADHD, but it’s not a core symptom of the condition. ADHD, or attention-deficit/hyperactivity disorder, primarily affects attention, impulsivity, and hyperactivity. However, people with ADHD may experience higher levels of stress and anxiety, which can lead to catastrophic thinking.
For instance, someone with ADHD might worry excessively about forgetting tasks or making mistakes, leading to thoughts that these errors will result in major negative consequences. Managing ADHD symptoms with proper treatment, such as medication and behavioral therapy, can help reduce anxiety and the tendency to catastrophize.
What are some daily practices to reduce catastrophizing?
Several daily practices can help reduce catastrophizing so you can work towards a more balanced, positive mindset.
Mindfulness meditation: Spend a few minutes each day focusing on your breath. Bring your attention back to the present whenever you notice your mind wandering to catastrophic thoughts.
Journaling: Write down your thoughts and feelings regularly. This can help you identify patterns in your thinking and challenge irrational thoughts by looking at them more objectively.
Reality testing: When you notice a catastrophic thought, ask yourself, “What evidence do I have that this will happen?” and “What are more likely outcomes?” This can help you put things in perspective.
Positive affirmations: Start your day by reminding yourself of your strengths and past successes to help you build a more positive outlook.
Physical activity: Get regular exercise, as this can reduce stress and anxiety which can, in turn, help decrease catastrophic thinking.
Relaxation techniques: Practice deep breathing, progressive muscle relaxation, or guided imagery to help calm your mind and reduce stress.
Can catastrophizing be a coping mechanism?
For some people, catastrophizing might help them anticipate potential negative outcomes, but it often leads to increased anxiety and stress. While it might seem like expecting the worst can help you be more prepared, it usually results in more worry and overwhelm, and less effective problem-solving.
Instead, you can learn to use techniques such as realistic planning and focusing on what you can control to help you handle potential challenges and reduce anxiety.
How long does it take to see improvements in catastrophizing with cognitive-behavioral therapy?
Many people start to see changes within weeks or months of consistent practice with cognitive-behavioral therapy (CBT) techniques. CBT targets the specific thoughts and behaviors that contribute to catastrophizing, teaching you to identify and challenge negative thought patterns, develop healthier ways of thinking, and practice these strategies in your daily life. This can help you develop a more balanced and realistic outlook.
Calm your mind. Change your life.
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