Have you ever had your imagination take you to the worst-case scenario when you feel anxious? Then you can’t stop worrying that such a catastrophe is going to happen, despite any evidence that it’s unlikely. You’re not alone! During these days of a raging pandemic, social and political upheavals, and not knowing what our world will be like when it returns to “normal,” the imagined catastrophe can seem more real and likely than ever.
But take heart because the odds of a catastrophe are no worse today than before, despite how it feels. And you can take control to return calm and comfort to your anxious mind by practicing a few coping techniques.
What is catastrophizing?
Catastrophizing is distorted thinking that exaggerates the importance of a present or future situation and allows you to see only the absolute worst possible outcomes. For example, a disagreement with a friend is not seen as a simple misunderstanding but the end of the friendship; getting a bad grade on a test means that you will never be successful in life.
While some people may be able to quickly realize the unlikeliness of such extreme outcomes and move on, others experience these imagined scenarios as incredibly real and challenging. Licensed mental health counselor Danielle Friedman in Tigar’s article says, “When a person is engaged in catastrophic thinking, their heart[rate] varies, their breathing alters, and panic occurs in the present. This is true even if what they are panicking about is not true and may never happen.”
Coping with Catastrophizing Thoughts
There are many mindful and effective ways to manage these anxious tendencies including therapy, meditation, prayer, exercise, and redirecting your thought processes. Using coping strategies like the ones below can also be effective in helping you wade through this difficult, uncertain time.
1. Change the channel your brain is listening to.
Just like a radio station, you can move the dial in your mind to listen to another internal dialogue. If the same catastrophizing thought repeats continuously, sometimes getting worse, actively refocus your mind away from this thought and onto a more helpful or pleasant one.
Say your teacher asks to meet with you after class. In normal circumstances, you might think nothing of it. But when you’re in an active state of catastrophizing, your thinking may go like this: “They scheduled a 15-minute meeting with me. That’s never happened before. I obviously messed something up and am going to fail the class. I’m never going to get into college and will end up homeless on the street.”
Pretty extreme, right?
To change the channel, start by doing something called “thought-stopping.” It’s exactly what it sounds like. Say “Stop!” forcefully and out loud (if possible). Some people find it helpful to use a physical reminder to change the thought, such as a rubber band around the wrist to snap when the thoughts start to spiral.
But thought stoppage is not enough!
You must then intentionally divert your attention to a happier and more positive thought. Use a prepared list of happy memories and/or positive affirmations to refer to. Then you can refocus your mind on your current activity, or start doing something active if your mind is spiraling due to boredom.
In the example above, you could think about the times you got high grades, helped a classmate, or any other success that challenges the truth of the catastrophizing thought. Or just take a deep breath, endure the discomfort of not knowing, and focus on your capability to handle whatever is coming at you.
Bottom line: take control of where your mind is focusing and put it in a more helpful place!
2. Focus on ‘what is,’ rather than ‘what if.’
‘What if’ produces anxiety because it places everything in the past or the future, but nobody can change the past nor control the future. “What if” serves only to open up an endless supply of unknowns that anxiety will feed on. The only certainty anybody has is in fact-based answers grounded in the present moment.
This can be as simple as replacing “What if I have to work remotely forever? What if my company downsizes? What if I lose my job?” with “I currently am working remotely; I am providing a safe place for myself and my family. I am taking it one day at a time.”
Such a shift can lead to feelings of gratitude and satisfaction about where you are instead of worry and unease about what may or may not happen.
3. Be grounded in the present moment.
Along with focusing on “What is” that builds certainty, mindfully staying in the present moment builds a sense of control. Anxiety is linked to feeling out of control, so regaining a sense of certainty, stability, and power can be emboldening!
One grounding technique to help accomplish this is called “Five Sense Grounding.” This activity is like “I Spy” and forces your focus and participation, preventing your mind from spiraling into anxious thoughts.
Start by taking note of everything around you- what you see, smell, hear, taste, and feel (both emotionally and physically). You can make it more engaging by adding a counting element, naming 5 things you see, 4 things you hear, 3 things you feel, 2 things you smell, and 1 thing you taste (mixing up the senses as you like).
Another grounding technique is called categories—list as many things as you can think of in a given category (animals, 80s music titles, movies with your favorite actor, types of tools, names of countries, etc.). For a variation on this activity, try naming items in a category alphabetically.
Making a “to-do” list can also be empowering and grounding if you focus on breaking the list into actionable items that you are able to do now or very soon. These items don’t have to be innovative. Instead, they should include all forms of productivity, including working, going for a walk, cleaning, sleeping, exercising, cooking, planning a trip, and so on.
By focusing on where you are and what you can do now, you stay motivated and clear-minded to positively influence your future. This moves you toward your goals and dreams instead of feeling the pressure of a tomorrow you can’t predict.
4. Let the thoughts just be thoughts, not emotional sparks.
Any situation itself, when viewed objectively, is not what causes fear; it’s what you think about your situation that causes fear. So your thoughts have the power to control your emotions.
THOUGHTS => EMOTIONS
Over time, irrational thoughts can become automatic, including anxious thoughts. This means thoughts and beliefs that are not true can shape how you feel and how you behave, often without your awareness. So you may feel your catastrophizing is out of control, but it’s not!
Recognize that thoughts are just ideas and may not be truth. If you can catch yourself before running with every automatic thought that comes into your mind, you will have more control over your emotional reaction. Such mindfulness can provide you with the perspective and rational thinking that you need in catastrophizing moments. You may not be able to make them disappear, but you can be more in control of what you do with them.
Practice the Pause:
The next time you feel your anxiety bubbling, pause whatever you’re doing, close your eyes, and focus on your breathing. Focus on feeling the air move into your lungs toward your diaphragm, then emptying slowly. Imagine stress and anxiety being blown away with the breath out. As thoughts run through your mind, try not to grab onto them, which will cause them to fester. Rather, let them pass like clouds moving across the sky.
Challenge Catastrophizing Thoughts
Once you’ve stopped an anxious spiral, you can also challenge the “truth” of catastrophizing thoughts by asking yourself questions like:
-
- Am I confusing a low probability event with a high probability event?
- How likely is the worst-case scenario? If the worst were to happen, what would I do?
- What is the best-case scenario and the likelihood of that?
- What is the most realistic scenario? How can I cope with that?
- If your worry comes true, what are the chances you’ll be okay…
in one week? _____%
in one month? _____%
in one year? _____%
5. Find the good behind the worry.
Feeling good about being anxious might seem implausible when you’re nervous about your grades, career, or health, but catastrophic thinking often comes from a deep level of care. After all, you wouldn’t worry about it if it didn’t mean something to you!
Understanding why a particular thought is so distressing can remind you to refocus on your goals and build motivation to move forward instead of getting stuck in a fearful and negative spiral. This keeps challenges in perspective and creates meaning during this difficult time.
6. Remember to look for hope.
Remember God’s promise in Jeremiah 29:11: “’For I know the plans I have for you,’ declares the Lord, ‘plans to prosper you and not to harm you, plans to give you a hope and a future.’”
This passage was spoken to people in the midst of hardship and suffering; people who were likely desiring an immediate rescue. (Feeling highly anxious and catastrophizing feel a lot like this!). But God’s response was not to provide an immediate escape from the difficult situation. Instead, He promises that He has a plan to prosper them in the midst of their current situation.
When facing difficult situations like overwhelming anxiety, take comfort in Jeremiah 29:11, knowing that it is not a promise to immediately rescue you from hardship or suffering, but rather a promise that God has a plan for your life. Regardless of your current situation, He can work through it to prosper you and give you a hope and a future.
Additionally, take comfort in knowing that God promises to be there for you in difficult situations. In the verses immediately following Jeremiah 29:11, God proclaims through Jeremiah that when you “call on me and come and pray to me… I will listen to you. You will seek me and find me when you seek me with all your heart” (Jeremiah 19:12-13).
References
Hernando, E. (January 05, 2017). Theology Thursday: God has a plan: Jeremiah 29:11 in context. Grand Canyon University. Retrieved from: https://www.gcu.edu/blog/theology-ministry/theology-thursday-god-has-plan-jeremiah-2911-context
Pugle, M. (August 19, 2021). Retrain your thinking and stop catastrophizing: Causes and exercises to try. Retrieved from: https://www.verywellhealth.com/managing-anxiety-and-catastrophic-thinking-5192375#catastrophic-thinking
Schuldt, W. (n.d.) Intro to CBT: Why thoughts matter. Retrieved from: https://www.therapistaid.com/therapy-article/cbt-why-thoughts-matter
TherapistAid.com (2018). Decatastrophizing. Retrieved from: https://www.therapistaid.com/worksheets/decatastrophizing.pdf
Tigar, L. (6/23/2020) How to stop catastrophizing and reduce your anxiety. Retrieved from: https://www.fastcompany.com/90519011/how-to-stop-catastrophizing-and-reduce-your-anxiety
by Paige Santmyer, MA APC NCC CCATP
Roswell location
paige@restorationcounselingatl.com, ext. 157
Paige provides a safe and comfortable atmosphere where clients can explore the challenges they are facing. She also believes in addressing the individual’s entire personhood, assessing needs in all domains of life instead of focusing solely on mental health needs. Paige works with adults and teens around depression, anxiety, mood disorders, relationship issues, trauma, PTSD, and life transitions.