Catastrophizing: What It Is, Why We Do It, & How to Stop

When stress hits, do you tend to jump straight to the worst-case scenario? Do small problems feel like warning signs of bigger disasters? Does your anxiety make you feel like you’re bracing yourself for the absolute worst?

If this is starting to sound like you, then you may be prone to catastrophizing. This way of thinking might make you feel prepared to face your worst fears, but in reality, it only reinforces your fears and prevents you from handling stress in a healthy and productive way. 

In this guide, we’ll take a close look at what catastrophizing is, why we do it, and how to stop.

What Is Catastrophizing?

Catastrophizing is when we assume the worst possible outcome will come from a situation. It’s more than just pessimistic or glass-half-empty thinking; it’s a cognitive distortion that actually changes how we perceive reality. 

When we catastrophize, our minds leap far beyond what’s really happening and into imagined disasters. The problem is that these imagined disasters can feel just as real because we’re actually anticipating them to happen.

Examples of Catastrophizing

Here are some real-world examples of what catastrophizing can look like:

• You make a small mistake at work and fear you’ll be fired for it
• You feel an abnormal pain and worry that it’s a major health issue
• You have a bad morning and feel like the rest of the day is ruined
• You notice your friends hanging out without you and worry they don’t like you anymore
• You hit a rough patch in your life and believe you’ll never get better
• You make one unhealthy choice and assume you’ve ruined all your progress

These examples show how catastrophizing makes us believe that one bad experience will have disastrous outcomes or shape all future experiences. It usually happens without us realizing it, and many of us don’t know why we even do it in the first place.

Why Do I Think the Worst Will Happen?

What makes us automatically assume the worst instead of assuming the best (or even something in between)? The truth is, it’s in our nature to catastrophize rather than land in a more reasonable place. 

Our brains are naturally hardwired to constantly scan for threats and prepare us for the worst-case scenario. In fact, our ancestors relied on this for their survival because it helped them quickly respond to life-or-death situations. To this day, catastrophizing is still the default way of thinking, even when we’re not facing life-threatening situations. 

With that being said, there are several reasons why someone may catastrophize more than others. Certain personality types, mental health conditions, and life experiences can make someone much more likely to assume the worst possible outcome.

Do I Have Anxiety?

Anxiety and catastrophizing feed into each other and can create a cycle where small worries quickly snowball into overwhelming fears. While it could be a sign that you’re struggling with an anxiety disorder, other mental health conditions can also lead to catastrophizing. 

Some of the mental health conditions that commonly lead to catastrophizing include:

• Depression
• Obsessive-compulsive disorder (OCD)
• Trauma & PTSD
• Borderline personality disorder (BPD)
• Attention-deficit/hyperactivity disorder (ADHD)
• Addiction

All of these conditions can make it easier for the mind to focus on worst-case scenarios. When that happens, even small setbacks or everyday stresses can feel much bigger and more threatening than they really are.

How to Stop Catastrophizing

Breaking the cycle of catastrophic thinking takes time and practice, but it is possible. Here are some strategies that can help you stop catastrophizing and start shifting toward more balanced, realistic thinking.

Recognize Unhealthy Thoughts

The first step to stopping catastrophizing is noticing when it’s happening. The more you notice these patterns, the easier it will be to pause and choose a more balanced perspective.

Once you spot a catastrophic thought, try to ask yourself if it’s based on facts or just fear. Most of the time, you’ll notice that these thoughts are rooted in fear. Recognizing this makes it easier to separate reality from the worst-case scenario.

Practice Mindfulness

Mindfulness is a powerful way to stay grounded in the present instead of getting lost in negative thought spirals. Here are some of the ways you can practice mindfulness:

• Meditation
• Journaling
• Yoga
• Breathing exercises
• Going on walks
• Listening to calming music

The goal of mindfulness is to bring your attention to the present moment and away from your thoughts. When you practice these mindful activities, pay attention to what you see, hear, and physically feel. If you bring your focus towards reality, it’s easier to guide your thoughts to reality as well.

Seek Professional Support

Since catastrophic thinking is often tied to deeper anxiety or other mental health challenges, it can be hard to tackle on your own. A mental health professional can help you understand the root of these thoughts and teach you how to manage them in a healthier way.

If you’re ready to break free from overwhelming worst-case thinking, our team at Sequoia Behavioral Health is here to support you. We provide compassionate, evidence-based care to help you feel calmer, clearer, and more in control of your mind.