Catastrophising

Catastrophising is a cognitive distortions—a skewed way of thinking—that involves predicting a negative outcome and then jumping to the conclusion that if the negative outcome were to happen, it would be a disaster. More simply put, it is a tendency to magnify the potential severity of negative events or assume the worst possible outcome will occur.

Let's take an example: Imagine you're waiting for an important call about a job offer. As time passes without receiving the call, you might begin to think, "They haven't called, so I must not have gotten the job," which then spirals into, "I'll never find a job," or even, "I'm a failure."

Catastrophising is a common feature of various mental health conditions. For instance, it is often associated with anxiety disorders, depression, and post-traumatic stress disorder (PTSD). In anxiety disorders, people may catastrophise about future events, while in depression, people often catastrophise about their past mistakes or perceived shortcomings.

Strategies

Therapists and psychologists have a range of strategies to help people combat catastrophising. One of the key techniques is Cognitive Behavioral Therapy (CBT), which targets distortions in thinking, such as catastrophising. In CBT, a psychologist would work with a person to help them recognise when they are catastrophising. By increasing awareness, a person can learn to spot this pattern of thinking and work to change it.

Another strategy is challenging negative thoughts. For instance, if a person thinks, "I'll never get a job," the psychologist would help them evaluate this belief. Are there factual bases for this thought? What evidence exists that counters this belief?

Decatastrophising is another important tool. This involves encouraging the individual to consider what would happen if the feared event actually occurred, and how they could cope with it. This can help to diminish the perceived threat and make it more manageable.

Lastly, there is a focus on increasing positive thinking and developing effective coping skills. Building on personal strengths and learning new coping mechanisms can help a person better manage stress and reduce the frequency of catastrophising.

While therapy is a critical component in managing catastrophising, self-help strategies can also be beneficial. Mindfulness and relaxation exercises can help manage stress levels and encourage a more positive outlook. In addition, maintaining a healthy lifestyle—regular exercise, a balanced diet, adequate sleep—can also support overall mental wellbeing.

Catastrophising can be a debilitating cognitive distortion, impacting a person's ability to lead a balanced and fulfilling life. However, with the right strategies and support, it is possible to overcome this tendency and foster healthier, more positive thinking habits.

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Sources:

1. American Psychological Association. (2023).
2. Psychology Today. (2023).
3. Harvard Health Publishing. (2023).
4. Mayo Clinic. (2023).