How to Stop Catastrophizing and Jumping to the Worst-Case Scenario

We've all assumed that if our new crush hasn't replied to us within the hour, it means they have ghosted us. Or that when our boss asks us to talk it's because we're about to get fired (even though we know we do great work). All of these are catastrophic thoughts.

Catastrophizing is when we view a situation as worse than it is, jump to the worst possible conclusion, or assume our worst fears will come true. We may catastrophize if we've had negative past experiences, particularly in a similar situation, or if we have low self-esteem or a mental health condition like depression or anxiety.

There Are Three Components of Catastrophizing

“Catastrophizing has 3 components,” says Amy Mezulis, PhD, the co-founder and chief clinical officer of Joon. “You’re focusing on what could happen in the future; you’re focusing on extremely negative potential outcomes; and you’re thinking about that future negative outcome over and over again. So when you find your mind locked in a loop anticipating negative events in the future, you might be catastrophizing.”

Smriti Joshi, lead psychologist at Wysa, brings up the famous children’s story about a rabbit who believed the sky was falling after a coconut fell from a tree onto its head. “Without examining what had happened, or that it was a coconut that had fallen on his head, he believed the worst-case scenario and panicked that it was the sky falling and the world was about to end,” she explains.

The Brain Comes Up With a Bunch of 'What Ifs?'

We might catastrophize if we’re uncertain about something because the brain is adept at creating plenty of “What if?” scenarios. Meanwhile, negative emotions like fear and anxiety can “amplify our cognitive biases,” says Joshi, making us more pessimistic. This can make us more likely to catastrophize. 

How Catastrophizing Impacts Us

Catastrophizing can have a number of negative effects. It can be healthy to anticipate and prepare for bad outcomes, just so that we're not caught off guard if something does go wrong, but we need to find a healthy balance.

We Become Hypervigilant and Super Stressed

When we start catastrophizing, we begin a cycle of anxiety and hypervigilance. When our stress levels go up, we can then even experience physical symptoms like sleep issues and headaches.

“Such forms of thinking can slowly erode your ability to cope effectively with challenges,” says Joshi. “It can make you feel helpless and not good enough or equipped well enough to manage the worst.” 

We Have a Hard Time Staying in the Present Moment

“Our current emotional and physical state is strongly impacted by our mental state,” adds Dr. Mezulis. “When our mind is stuck on negative future events, it tends to make us feel more anxious or down.

Catastrophizing also keeps us future-focused at the expense of being present-focused, making it difficult to be mindfully present in our real lives right now.”

Our Confidence Levels May Drop

When we're stuck in a catastrophizing loop our self-esteem can be affected, and this can in turn lead to poorer decision-making or performance at school or work.

The fear of negative outcomes could cause us to self-isolate ourselves from social interactions or stop doing things we enjoy. This could then increase the chance of experiencing symptoms of depression. 

Signs You're Catastrophizing

“If you find yourself experiencing intense emotional states like anxiety, fear, or panic, try and focus on the thoughts you’re having when you experience these negative emotions. It’s possible that you could be worried and experiencing catastrophizing thoughts,” says Joshi. 

Cycling Through Worst-Case Scenarios Is the Biggest Clue

If you catch yourself jumping to worst-case scenarios or using definitive language like “it will happen” or “nothing can help,” you may be catastrophizing. 

Real-Life Catastrophizing Situations We Can All Relate To

Let's take a look at some common ways in which people may catastrophize:

• At school or work: If we get a disappointing grade on a test or our manager isn’t happy with how we approached a task, we might start thinking that we won’t graduate, or that we’ll lose our job. 
• In interpersonal relationships: If we notice that our friend or significant other is more grumpy than usual, we might worry that they’ll stop hanging out with us or break up with us. In reality, though, it just could have been tiredness the grumpiness could have had nothing to do with us.
• In health-related situations: If we notice an unusual pain in our bodies body, we might assume that it's a sign of a serious illness. For example, worrying that a headache is a sign of a brain tumor, or that stomach pain is the sign of a ruptured appendix—we're likely catastrophizing.

Different things can trigger catastrophizing in different people. For a lot of people, significant life changes can make them catastrophize—particularly if they’re stressful events or if there’s plenty at stake (like moving to a new state or starting a new job).

“Problems in relationships, whether personal or professional, can trigger fears of rejection or abandonment,” adds Joshi, who also explains that “past failures or perceived inadequacies can lead to a mindset of anticipating failure in future endeavors.” She brings up both health concerns and financial worries as potential triggers too. 

Is It Possible to Limit Catastrophic Thinking?

Joshi recommends identifying the thoughts when they occur, and “reminding yourself of the connection between feelings and thoughts.” This way, you can look at the thoughts and reframe them. Look at the wider situation in a more balanced way, and consider the hard evidence and the more likely outcome, rather than focusing on the unlikely extremes.

Write Down All of Your Thoughts—and Don't Hold Back

“A simple technique to practice is to write down all your thoughts,” explains Joshi. You can then replace them with other thoughts.

For example, if you’re catastrophizing over a health complaint, write down your thoughts and then write down the facts—that it’s much more likely to be something minor, for example, or that your doctor isn’t too concerned. 

Try Some Mindfulness Practices

Mindfulness and similar practices can also help, letting you focus on what’s happening in the here and now rather than what may happen in the future. “It can help you take stock of your current resources, help you plan better to deal with any crisis, and problem-solve any real scenarios you’re trying to solve,” says Joshi. 

A Few Therapy Sessions May Help

Some people find therapy beneficial when it comes to working through catastrophic thoughts—it can be difficult to identify and reframe them on our own. 

“Certain forms of therapy specifically target catastrophic thinking,” says Dr. Mezulis. “Cognitive-behavioral therapy uses cognitive techniques to identify and challenge negative thoughts; it also uses emotion regulation techniques to reduce the depressed or anxious mood that might trigger catastrophizing. Mindfulness therapies can also be very effective in reducing repetitive negative thinking patterns such as catastrophizing.”

Catastrophic thinking can have a real effect on your quality of life, regardless of the underlying cause. But, there are things you can do to help—whether on your own or with a mental health professional. So, why not give them a try if you’re finding things difficult? Or, if you’re finding it tricky to manage on your own, reach out to a mental health professional to see how they can help you.