Catastrophizing is a cognitive distortion that leads one to the worst possible outcome. It is likely that things we catastrophize about will never come true. However, catastrophizing can cause significant distress and emotional dysregulation for someone with anxiety.
Dylan’s receives a message from his boss asking him to meet at 3pm today. Dylan is a star employee. He shows up to work on time, works hard, and generally receives positive feedback. Upon receiving the message from his boss he feels his body tense and his heart racing. His automatic thoughts are that he is going to be fired. Once he is fired, he will be unable to find another job and will become homeless. Dylan is distracted and unable to focus until his 3pm meeting.
Once Dylan meets with his boss at 3pm he learns that he is being given a task on a major project and his boss would like to talk it over with him. Everything is business as usual. Dylan assuming the worst is an example of catastrophizing.
Ways to deal with Catastrophizing
- Write it out- take a journal and start writing. Typically, this will lead to logic prevailing.
- Ask yourself how likely the event is to happen
- Ask yourself how long it will take for you to be okay if the event happens
- Do not practice avoidance and face the situation head on.
- Be aware of body tension and reactions and practice deep breathing.
These ways can help you manage catastrophizing in the moment. There are other strategies to prevent it and to manage anxiety.