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Do you often worry about things going seriously wrong or about future catastrophic events? If so, you may have catastrophic thoughts. Here we explain what they are and how to get help.

What are catastrophic thoughts?

Catastrophic thoughts are thought processes, where a person assumes the worst will happen or exaggerates the consequences of a negative event. 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. Catastropic thoughts can be helped in treatment.

Is catastrophic thinking a diagnosis?

Catastrophic thought is not a specific diagnosis but often forms part of other types of mental health problems, specifically anxiety disorders. Depression is often accompanied by anxiety, so catastrophic thinking is also common in people who suffer from depression. Catastrophic thoughts can also occur in other mental health conditions and neuropsychiatric problems.

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Can you get rid of catastrophic thoughts?

Catastrophic thoughts can be treated with different techniques from Cognitive Behavioural Therapy (CBT). Other methods, such as Metacognitive Therapy (MCT) or Acceptance and Commitment Therapy (ACT), can also be helpful.

At Lavendla, we have psychologists and qualified therapists who specialize in CBT, MCT, and ACT and can help you.

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 catastrophic thinking. Perfectionism, with an exaggerated fear of making mistakes, also has an impact. There may also be biological factors or heredity, as people can take after close relatives who are also anxious while growing up. Many factors combine to create this way of thinking.


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Symptoms of catastrophic thinking

Catastrophic thinking is common, and here are some characteristics:

  1. Worst-case scenario thinking: Automatically assuming that the worst scenario will occur. For example, if someone is late for a meeting, a person with catastrophic thinking may think they will lose their job.
  2. Exaggeration of risks and dangers: Seeing potential situations as much more dangerous than they are.
  3. ‘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?”
  4. Focusing on negative outcomes: Focussing on the negative to such an extent that positive outcomes or solutions are not considered.
  5. Emotional reinforcement: Feeling a strong emotional response based on these negative predictions, which could reinforce feelings of anxiety or panic.

These are just a few examples of catastrophic thoughts that people may have, which are often part of anxiety disorders. Treatment looks at the thoughts that arise in different situations and how they can be managed with an emphasis on a treatment plan that is specific to each individual.


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Treatment of catastrophic thoughts

Catastrophic thinking often occurs as part of an anxiety disorder and can lead to stress. It can also occur as part of depression or other mental health problems. Cognitive Behavioural Therapy (CBT) is effective in helping people challenge and change catastrophic thinking. These misinterpretations may have developed as part of a person’s history, and CBT is based on a learning theory that looks at 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 and misinterpretations of different situations. In newer forms of therapy such as Acceptance and Commitment Therapy (ACT), you can use mindfulness to change your approach to your thoughts. Getting help with catastrophic thinking and changing your mindset to a more positive one is possible.

Dealing with catastrophic thoughts

If you recognize that you have catastrophic thoughts, you should seek help. You can improve your quality of life. At Lavendla, we offer access to psychologists and therapists ready to support you through your journey. We make the hard things easier.


12 FAQs about Catastrophic Thinking

What are catastrophic thoughts?

Catastrophic thoughts are interpretations where a person assumes the worst will happen or exaggerates the consequences of negative events.

Can catastrophic thinking be related to other mental health problems?

Catastrophic thinking is common in anxiety disorders, such as Generalized Anxiety Disorder (GAD), social anxiety and panic disorder, but also other mental health conditions.

Is catastrophic thinking a diagnosis?

Catastrophic thoughts are not a specific diagnosis but often fall under the umbrella of other disorders, specifically anxiety disorders, depression or neuropsychiatric problems such as ADHD.

What causes catastrophic thoughts?

Catastrophic thinking can be caused by psychological, biological and environmental factors or a combination.

What are the symptoms of catastrophic thinking?

Catastrophic thinking may present as worrying, trying to control situations and events, and experiencing physical symptoms.

What are cognitive biases?

Cognitive biases are misconceptions that people can have about a negative situation. All people do this to some extent, but in anxiety disorders, these thoughts 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 such as Cognitive Behavioural Therapy (CBT). Other methods can be helpful, such as Metacognitive Therapy (MCT) or Acceptance and Commitment Therapy (ACT).

What is Cognitive Behavioural Therapy?

Cognitive Behavioural Therapy (CBT) is an evidence-based therapy that helps individuals identify and challenge negative thought patterns and behaviours that contribute to anxiety.

What is Acceptance and Commitment therapy?

Acceptance and Commitment Therapy (ACT) is a newer form of Cognitive Behavioural Therapy (CBT) focusing 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 be assessed by a psychologist if you are experiencing catastrophic thoughts after a trauma.

Can a change in lifestyle help to manage catastrophic thoughts?

Lifestyle changes can play a role in managing these thoughts. For example, by working on stress management you can reduce stressful thoughts, but you will still need 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 psychologist or therapist to describe your problems and start planning treatment. We will help you make the difficult things easier.

Treating catastrophic thoughts with Cognitive Behavioural Therapy

Here is a summary of how health anxiety could be treated using Cognitive Behavioural Therapy (CBT). There is help available, and this gives you an idea of the steps you may take in therapy:

  1. Assessment of symptoms: The first step is for a psychologist or qualified therapist to help you evaluate your situation and history. You may also be asked to complete assessment forms.
  2. Psychoeducation and objectives: You will learn about your anxiety and how it affects you both physically and psychologically. They work on analyzing situations and setting goals for treatment.
  3. Tools for changing behaviours and patterns: You will work on identifying and changing patterns of thinking that are linked to your health anxiety. Together with your therapist, you can work with different tools to overcome health anxiety. You will be given homework to practice between sessions.
  4. Follow-up and evaluation progress: Your psychologist will support you throughout the process. At the end of treatment, you will receive a plan to continue practising and to maintain your progress over time.

Feel free to book a first session with one of our psychologists or therapists to see how we can help you. We make the hard things easier.


Written by Samantha Pieterse

Sr. Samantha Pieterse is a registered psychiatric nurse who is deeply committed to mental health and well-being. Samantha brings a unique and valuable perspective to her role as an editor for Lavendla South Africa. She has worked in Government and Private mental healthcare institutions in Gauteng and her expertise ensures that the articles on our website are accurate and accessible. Samantha is dedicated to enhancing mental health awareness and education in South Africa.