Catastrophic Thinking: Overcoming the Negative Thoughts

Thinking that nothing but the worst will happen no matter what you do is called catastrophic thinking. This is also known as catastrophizing. This is when your mind goes to the worst possible scenario when thinking about an event. For instance, your spouse is having pain in between their shoulder blades so you automatically assume they are going to die of a heart attack.

This thinking behavior can spiral into thoughts that are more irrational which will likely lead to a panic attack and stress. When you struggle with catastrophic thinking, you will often remain fixated on the worst-case scenario of any situation. It is a type of cognitive distortion related to various mental health conditions.

Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things. – Philippians 4:8, ESV

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Psychologists believe catastrophic thinking is when “a person ruminates about irrational and worst-case outcomes.” Most of the time people who think catastrophically are hyper-focused on the situation being worse than it is or that the only possible outcome is disastrous.

This doesn’t necessarily mean there is an episode of anxiety. It means that you have become focused on irrelevant or incorrect information. This habit of being consumed by the false narrative of the thoughts can be the trigger for anxiety.

The negative thought process eventually leads to cognitive stress, further proving the fact that catastrophic thinking can affect mental and physical health. This doesn’t mean you will find yourself irreparably stuck in negative thinking. But without a change in the way information is processed, you may experience mental and physical effects such as anxiety, depression, or stress.

Signs of Catastrophic Thinking

Catastrophic thinking is often hard to recognize but some signs can help identify when thoughts are spiraling negatively. These thoughts can be overwhelming and create emotional stress.

Time patterns

Catastrophic thinking can occur at certain times of the day or be prompted by an event that takes place during a certain time of day.

Confusion

Catastrophic thinking can create anxiety which can lead to confusion. This comes from an inability to tell the difference between a rational gut feeling and an irrational thought rising from paranoia.

Loss of control

Feeling out of control in every aspect of life will leave you consumed with irrational thinking and the actual loss of control in rational thinking.

Panic attack

Panic attacks are a sign that something is going on. When you are trying to break the connection between irrational thoughts and emotions, your body goes through the physical effects of anxiety.

Connections

The connection between the thoughts and how they affect emotions can be a sign of catastrophic thinking. Fear can create a faulty thought process resulting in unhealthy behaviors such as irritation and sadness.

Avoidance

When anxiety becomes overwhelming, it can lead to avoidance behavior. This causes you to withdraw from people, places, and things.

Other Signs of Catastrophic Thinking

•   A decrease in completing basic tasks
•   Expressing extreme responses to insignificant situations
•   Feelings of pessimism
•   Racing thoughts
•   Negative self-talk
•   Overthinking
•   Searching for solutions to the problem online

Causes

The exact cause has not been identified. One aspect to remember about catastrophic thinking is that it is anxiety with a different value of negativity. This can be influenced by several factors that can provoke catastrophic thoughts to invade rational thinking regarding a situation.

Some possible causes can be connected to the presence of catastrophic thinking, but they are not the sole indicator that you will experience catastrophic thinking.

Depression is one possible factor that can increase the chance of experiencing catastrophic thinking. Depression creates a thought process that ruminates on negativity.

Trauma or unsettling events during childhood can induce catastrophic thinking by making you feel as though you may experience more trauma in the future.

Anxiety can cause you to have a higher risk of catastrophic thinking.

Obsessive-compulsive disorder (OCD) can cause catastrophic thinking due to repetitive and unwanted compulsive behaviors. People with OCD may fixate on a negative emotion or event.

Behavioral inhibition and behavioral approach systems are used to regulate impulses, but they can create catastrophic thinking when they are irregular.

Interoceptive sensitivity is when you notice small changes in your body. Noticing these changes can lead to overthinking about them. Overthinking and ruminating can be a cause of catastrophic thinking.

Can Catastrophic Thinking Be Treated?

Individuals who struggle with catastrophic thinking can become overwhelmed and even face loneliness. Treating irrational thinking requires reframing the thought patterns associated with catastrophic thinking. The process starts with recognizing irrational thinking as a problem.

Although catastrophic thinking isn’t treated in the traditional sense of the word, the underlying conditions such as anxiety and depression can be treated with medications that can reduce catastrophic thinking. A Christian counselor can help identify irrational thoughts and share information about the best course of action to overcome that kind of thinking.

There are ways for individuals to cope with catastrophic thinking. Once it has been identified the next step is to generate a list of tips that could help with managing the overwhelming feeling of catastrophizing.

Mindfulness quiet time

This may sound like it adds anxiety to the already intense thought process that you struggle with when stuck in catastrophizing, but it is a huge benefit. Mindfulness teaches you how to be present in your thoughts in hopes of seeing through the situation with clarity. Meditation is often coupled with mindfulness. Quiet time with God’s word can have a calming effect and bring positive thoughts to the forefront of your mind.

Talk to the thoughts

When you begin to spiral into a negative thought process, begin challenging your thoughts. When your thoughts say, “I did that wrong, so I am going to be fired” challenge that thought with the question “Is that true?”. This will help you navigate away from the catastrophic thought and reach a rational conclusion.

Self-care defense

It is no secret that stress is detrimental to your physical health. When you are tired, you are more likely to engage in catastrophic thinking. Creating a healthy lifestyle is a great tool against stress and will help with positive reinforcement when you experience catastrophic thoughts.

Understand that ups and downs are normal

Denial is not going to cure catastrophic thinking. When you can accept that there will be ups and downs in life, the stress of bad moments will no longer create a spiral of negative thoughts.

Find the contrary thoughts

Sometimes you can contradict the thought by determining whether seeking evidence of its truth is feasible. There are cases where this may not be possible, but if you think someone is angry at you and no longer wants to be in your life, you can ask them and get the answer that will put the irrational thought to rest.

Engage in grounding exercises

This is the process of pausing in the moment and taking a deep breath. Then begin noticing the details of your surroundings: the sights, sounds, smells, and sensations. Some people find that removing their shoes and “grounding” with their feet can produce a feeling of calmness that will help them navigate the situation positively.

Choosing strategies that work for you is an important means of controlling your thought processes. Not every strategy works for every person. Find what works and apply it to change the way your mind reacts to tough situations.

Next Steps

Catastrophic thinking isn’t uncommon. Most of us have experienced this type of thinking at some point in our lives. It becomes a problem when it is a thought process that happens every time there is a situation that is not expected. Identifying the problem and deciding to create a strategy to change the way you think is the first step in overcoming catastrophic thinking.

For more information, contact our Christian counseling office. We are happy to help you begin creating a positive thought process.