If you’ve ever caught yourself thinking about worst-case scenarios—becoming convinced they would come true—you have engaged in an irrational thought pattern called catastrophizing.
“A common example of catastrophizing in younger people is being fearful about upcoming academic tests and thinking, ‘I’m going to fail this test, then I’m going to fail out of school, then I’m not going to be able to get any jobs, and I’m going to be unemployed,’” says Julianna Eckman, LCPC, therapist for The Center for OCD and Anxiety.
For adults, it might be constant irrational worrying about the dangers their children or loved ones face, like convincing themselves any air travel will result in a plane crash.
Catastrophizing can be more common in people who have obsessive-compulsive disorder (OCD), anxiety, depression, or post-traumatic stress disorder. “It also can be a learned trait if that’s how people in your environment think,” Eckman says.
“Many people are uncomfortable with uncertainty, so they think this kind of thinking helps them feel more prepared. They may see it as problem-solving, but it’s not, and it could leave you much more reactive to a situation.”
“Many people are uncomfortable with uncertainty, so they think this kind of thinking helps them feel more prepared. They may see it as problem-solving, but it’s not, and it could leave you much more reactive to a situation.”
Left unabated, catastrophic thoughts can lead to increased rumination, avoidance, anxiety, depression, and fatigue. “It can definitely magnify insomnia and chronic pain, triggering a cycle of increasing levels of discomfort,” Eckman says.
Quieting catastrophic thoughts
If you see yourself suffering from these thought patterns, there are ways to get help. Talk therapy—usually cognitive behavioral therapy—and mindfulness are standard methods to address catastrophizing with a therapist.
“We work to help people create awareness, to notice when it’s happening and becoming rumination,” Eckman says. “We try to look at the situation from a more objective stance and see potential positives. We also work on learning to sit comfortably with uncertainty.”
Outside of therapy, there are many tactics people can pursue on their own, such as practicing mindfulness and journaling. “Writing your thoughts down can help identify these patterns of thinking,” she says.
Once people train their minds to identify runaway thoughts, catastrophizing is significantly decreased. “Once people create this awareness, it’s much easier to disengage from these thoughts,” Eckman says.
Featured Expert
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Julianna Eckman, LCPC, LGADC
Therapist, The Center for OCD and AnxietySpecialties:Anxiety Disorders, Obsessive-Compulsive Disorder (OCD)