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If you spend your time thinking about things that could go wrong, and constantly get distracted by worries about future events, you may have catastrophic thoughts.
What are catastrophic thoughts?
Catastrophic thoughts occur when a person assumes the worst will happen or exaggerates the consequences of negative events. It is a type of cognitive bias common in anxiety disorders, such as generalized anxiety disorder (GAD), social anxiety and panic disorder, but also other mental health conditions. It can lead to worrying, trying to control situations and events, and experiencing physical symptoms.
Is catastrophic thinking a diagnosis?
Catastrophic thoughts are not a separate diagnosis but are often a symptom of other types of mental health problems, specifically anxiety disorders. Catastrophic thinking is also common for individuals with depression and other mental health conditions.
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Can you get rid of catastrophic thoughts?
Catastrophic thoughts can be treated with different techniques from cognitive behavioral therapy (CBT). There are also other methods that can be helpful, such as metacognitive therapy (MCT) or acceptance and commitment therapy (ACT). Lavendla has licensed psychologists and qualified therapists who can help.
Causes of catastrophic thoughts
Catastrophic thinking can be caused by psychological, biological, and environmental factors. It can be due to previous traumatic experiences or negative events. Low self-esteem and insecurity can also lead to the development of an anxious attitude. Perfectionism, with an extreme fear of making mistakes, also may play a role. There may also be biological or genetic factors, as anxiety tends to run in families.
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Symptoms of catastrophic thinking
Catastrophic thinking can include:
- Worst-case scenario thinking: Automatically assuming that the most negative scenario will occur in a situation. For example, if someone is late for a meeting, a person with catastrophic thinking may worry excessively that they will lose their job as a result.
- Exaggeration of risks and dangers: Seeing potential situations as much more dangerous or riskier than they actually are.
- ‘What if’ thinking: A tendency to worry about all possible hypothetical outcomes, even if they are highly unlikely. For example, “‘What if I say something stupid during the presentation and everyone laughs at me?”
- Focusing on negative outcomes: Concentrating on the negative to the extent that positive outcomes or solutions are ignored or not considered.
- Emotional reinforcement: Feeling a strong emotional response based on these negative predictions, which can reinforce feelings of anxiety or panic.
These are just a few examples of catastrophic thoughts, which are often part of anxiety disorders. Treatment looks at the thoughts that arise in different situations specific to each individual.
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Treatment of catastrophic thoughts
Catastrophic thinking is often part of anxiety problems and can lead to stress. It can also be part of depression or other mental health problems. Cognitive behavioral therapy (CBT) is effective in helping people challenge and change catastrophic thoughts. These misinterpretations may have developed as part of a person’s life history and CBT is based on learning how the thoughts have developed.
Through CBT, individuals learn to identify, challenge and replace excessive negative thoughts with more realistic and balanced thoughts. This is called cognitive restructuring of cognitive biases, which are misinterpretations of different situations. In other forms of therapy such as Acceptance and Commitment therapy (ACT), the focus on mindfulness can lead to longterm changes in thought patterns as well.
Dealing with catastrophic thoughts
If you catastrophic thoughts are interfering with your life, it’s time to seek help. Lavendla has many experienced therapists ready to support you through your journey. At Lavendla, we make the hard things easier.
12 common questions and answers about catastrophic thinking
What are catastrophic thoughts?
Catastrophic thoughts occur when a person assumes the worst will happen or exaggerates the consequences of negative events.
Can catastrophic thinking be related to other mental health problems?
It is common in anxiety disorders, such as generalized anxiety disorder (GAD), social anxiety and panic disorder, depression, and other mental health conditions.
Is catastrophic thinking a diagnosis?
Catastrophic thoughts are not a separate diagnosis but are often part of other types of mental health problems, particularly anxiety disorders. They can also occur in other mental health problems such as depression or ADHD.
What causes catastrophic thoughts?
Catastrophic thinking can be caused by psychological, biological, and environmental factors. It can be due to previous traumatic experiences or negative events.
What are the symptoms of catastrophic thinking?
Symptoms include worst-case thinking, physical symptoms, and negative thought patterns.
What are cognitive biases?
Cognitive biases are various misinterpretations that people make. All people do this to a greater or lesser extent, but in anxiety disorders they often have negative consequences for the individual. Treatment can help you manage and change your thoughts.
Can catastrophic thoughts be treated?
Catastrophic thoughts can be treated with various techniques from cognitive behavioral therapy (CBT). There are also other methods that can be helpful, such as metacognitive therapy (MCT) or acceptance and commitment therapy (ACT).
What is cognitive behavioral therapy?
Cognitive behavioral therapy (CBT) is an evidence-based therapy that helps individuals identify and challenge negative thought patterns and behaviors that contribute to anxiety.
What is acceptance and commitment therapy?
Acceptance and commitment therapy (ACT) is a form of cognitive behavioral therapy (CBT) that focuses more on acceptance and mindfulness.
Can you have catastrophic thoughts if you have experienced difficult events?
It is not uncommon to have catastrophic thoughts after difficult events such as trauma or loss. It is important to get an assessment by a licensed psychologist or doctor for this type of problem.
Can a change in lifestyle help to manage catastrophic thoughts?
Lifestyle changes can play a role in managing these thoughts. For example, working on stress management can reduce stressful thoughts, but you may also need more psychological treatment for anxiety disorders or other mental health problems linked to catastrophic thoughts.
Where can I go if I need help?
Through our site, you can book an initial session with a licensed psychologist or therapist to describe your problems and start planning treatment. We aim to help you make the difficult things easier.
Treating catastrophic thoughts with cognitive behavioral therapy
This section explains how to treat catastrophic thoughts using cognitive behavioral therapy (CBT).
Assessment of symptoms
The first step is for a licensed psychologist or qualified therapist to help you evaluate your situation and history. They will assess whether your thoughts may also be related to another mental disorder. You may also be asked to complete assessment forms.
Psychoeducation and goals
You will learn about how your thoughts affect you both physically and mentally. You will work on analyzing situations and setting goals for treatment.
Tools for changing behaviors and patterns
You and your therapist will work on identifying and changing thought patterns. This may involve analyzing and correcting your thoughts as well as mindfulness. You will be given homework to practice between sessions.
Follow up and evaluate progress
You will be supported by your therapist throughout the process. At the end of the treatment, you will also receive a plan to practice and maintain your progress over time.
Feel free to book a first session with one of our licensed psychologists or therapists to see how we can help you. We make the hard things easier.
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