02/12/2024
How to stop catastrophising.
Catastrophising is a cognitive distortion where we imagine the worst possible outcomes of a situation, often without any real basis.
For example, you might think that making a mistake at work will lead to getting fired or disagreeing with your partner means your relationship is over.
This kind of thinking is harmful because it increases anxiety and prevents you from seeing solutions.
To combat catastrophising, you can take several practical steps.
First, write down all your worries about the topic at hand.
If you're worried about a presentation, list out your fears like "I'll forget my lines," or "people will laugh at me."
Then, go through each point and question its validity. Are these worries based on past experiences or are they assumptions?
Next, ask yourself how much this issue will matter in six months on a scale of 1-10.
This helps put your problem into perspective.
Most likely, the impact will be lower than you initially thought, which can reduce immediate stress.
Finally, demand evidence for your worries.
Where is the proof that this catastrophe will happen?
If you do find evidence, consider its relevance and how old the evidence is.
Ask yourself if you would view the situation the same way if a friend came to you with the same concern.
Often, you'll find that your fears are exaggerated and not as grounded in reality as they seem.
By following these steps, you can gradually learn to manage and reduce catastrophising thoughts.
