Cognitive Distortion Deep Dive: Catastrophizing: The belief that what has happened or will happen will be unbearable.
We’re all guilty of it—letting our minds get the better of us. Sometimes this can be good, like when we daydream about a future endeavor or try to manifest a positive outcome. However, our negative thoughts can sometimes take us to a dark and hurtful place.
Cognitive distortions are the unhelpful, often inaccurate ways our minds can twist or misinterpret situations, leading to negative thinking patterns.
Over the next few months, we’ll discuss the different types of cognitive distortions and how you can work to improve your mindset. Last month, we introduced you to All-or-Nothing Thinking. This month, we’ll take a closer look at Catastrophizing.
What is Catastrophizing? And Why Do We Do It?
Catastrophizing turns something small into something big. It is when you imagine the worst possible outcome of a situation, often exaggerating reality and expecting disaster.
You might be on the receiving end of an angry client and then blow it out of proportion, fearing that you will lose their business and causing you to lose a substantial part of your income (overgeneralizing feedback).
Maybe a product or project failed, and you worry you’ll be fired (assuming the worst).
Maybe you make a mistake during a big presentation and believe you’ve lost credibility with your colleagues (fear of rejection).
Granted, experiencing any of these fears, either in your head or in real life, feels awful, but through resilience and reframing, even the worst-case scenario can end up becoming the fuel you need to fire up your next great idea (check out these “39 Famous “Failures” To Inspire Success”).
The Impact of Catastrophizing
You might fall into catastrophic thinking at work due to the pressure to perform, dreading an upcoming change, or imposter syndrome. These anxieties can amplify negative thoughts, making minor issues seem like major crises, particularly in a competitive or high-stakes environment.
Catastrophizing might start in your head, but the consequences can have very tangible effects.
Emotional: Feelings of anxiety and depression.
Behavioral: Actively avoiding an issue or procrastinating on taking action.
Physical: Stress-related symptoms like headaches and digestive issues.
None of these are pleasant side affects, which is why it’s important to recognize and manage this cognitive distortion.
Recognizing Catastrophizing in Yourself
Start paying attention to your thoughts, especially those that quickly jump out of proportion to the actual situation.
Ask yourself: Do I frequently imagine extreme outcomes, feel overwhelmed by minor setbacks, or use absolute terms like "always" or "never" when thinking about challenges?
Reflecting on whether your reactions are based on facts or fears can also help identify this pattern. Once you recognize these thoughts, feelings, and even vocabulary in yourself, you can recognize it in others. Does your child think and talk this way sometimes? Does your partner? Your team members? Your boss?
Strategies to Combat Catastrophizing
Think you’re prone to catastrophizing? All is not lost! There are many ways to pinpoint and let go of catastrophic thoughts. Let’s start by looking back at the three main areas of impact:
Emotional: Challenge irrational thoughts using cognitive behavior techniques, such as Best Friend Advice and remembering that everyone messes up. During times of distress, what would you tell your best friend if they were going through the same situation? Be kind to yourself and use positive language to reassure yourself, as you would a friend.
Behavioral: Come back to the present moment. No matter how much you wish you could, you can’t go back in time or travel to the future. The only thing you can control is your focus on what’s happening here and now and then plan accordingly. Ground yourself by practicing meditative and mindfulness exercises.
Physical: Check in with yourself to see where you might be holding tension in your body. Loosen your jaw, roll your shoulders, stretch your neck, or go for a walk outside. Sometimes a simple shift in our bodies can prevent us from going over the deep end.
Check out this article from Indeed for more ideas on how to stop catastrophizing at work.
No one is immune from falling prey to cognitive distortions. Most of the time, recognizing the problem is half the battle, but if you find it too much to handle on your own, don’t be afraid to seek professional help.
Remember: your mindset is your strongest asset. Invest in it!
Check back as we dig deeper into another common cognitive distortion: Negative Filtering.
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