psychology
3 warning signs of catastrophic thinking – and what can help against it
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There are people who assume the worst case scenario in every situation. Not because they like to see everything negatively, but mostly because this catastrophizing is a coping mechanism. That’s how you recognize it.
“Just think positively,” this statement is usually not very helpful for people who suffer from anxiety. As a rule, they cannot “just” get rid of the thought patterns that they have often trained for decades. Not even expecting anything positive gives some people a sense of security – it gives them the feeling that they are prepared for anything.
A particularly severe form of negative thinking is so-called catastrophizing or catastrophic thinking. People who suffer from it see the worst possible outcome in every situation. These are typical signs of this.
Warning signs of constant catastrophizing
1. You are aware of the worst-case scenario in every situation
You have made it a habit to imagine all the possible outcomes of a situation in detail – including and especially the worst ones. This can be the case in seemingly unimportant social situations: “I definitely made a terrible first impression. I’ll never have any friends.” Or even when it comes to health issues: “I skipped my workout today, I’m definitely going to have a heart attack because I’m so unfit.”
People who are prone to catastrophic thinking have often internalized, as a result of trauma, that it is best for them to be prepared for the worst. This gives them a sense of control.
2. You are surprised when something goes well
And because some people always expect that things won’t work anyway and that the worst case scenario will inevitably occur, they are often seriously surprised when they do succeed in something or a situation develops in their favor. This feeling of surprise can sometimes almost turn into disappointment. They just don’t trust the roast when something goes well. This is often because they have deeply internalized the fact that nothing good will happen to them without there being a receipt for it.
3. You feel trapped in the rumination trap
People who tend to catastrophize often have the feeling that they cannot escape the carousel of thoughts. They ponder and overthink every little sentence that a person has casually said to them and imagine the worst scenarios that could arise from it or are behind it. These brooding attacks also and especially strike at night, because that’s when we often feel particularly helpless to our thoughts and are often more emotional than during the day.
3 strategies to train yourself out of catastrophic thinking
Do you recognize yourself in the behaviors and characteristics of catastrophizing? Don’t worry, there are ways you can break your patterns.
1. Get help
The first tip: Talk to your doctor or therapist about it. This way you can see together how you can deal with these thoughts when they arise. Professional help is usually the most important step in dealing with mental health issues and unhealthy patterns.
2. Stay mindful
But you can also do things in small ways that will help you develop healthier thoughts. If you find yourself imagining the worst-case scenario for every situation in your life, no matter how unimportant, you could first be mindful of what you are doing. Don’t judge it, don’t beat yourself up about it, just be aware of what’s happening. In the next step, you could try using positive affirmations such as “I am safe at all times” or “I will do this too” to steer your thoughts in a different, more positive direction. Breathing exercises and meditation can also be helpful to bring you back from your future scenarios to the present moment and practice mindfulness.
3. Take good care of yourself
In addition to acute help in difficult situations, it is at least as important that you create a basis for your mental health with a healthy self-care routine. Make sure you sleep regularly and enough, find exercise that is good for you, eat a balanced diet and take enough time for yourself. If you are generally feeling better, it will be easier to get on the trail of catastrophic thinking and to train yourself away from this pattern little by little.
Sources used: instagram.com/myeasytherapy, psychologytoday.com, verywellhealth.com, medicalnewstoday.com