Catastrophising is when you focus on the worst possible outcome of a situation.
People who catastrophise commonly treat the worst possible outcome as if it is likely to occur, even when it isn’t.
Here are some tips to help you curb negative thoughts.
The first step is to recognise when you are catastrophising.
Catastrophising is usually set off by one thought and spirals into progressively worsening thoughts leading to the worst case scenario.
When this occurs it becomes difficult to imagine a different or positive scenario.
Once you recognise the cycle beginning, try to stop it.
Psychologists, such as Reena Patel, recommend saying “stop,” “no,” or “enough” out loud to disrupt the cycle.
Question why you are thinking these negative things.
You can ask yourself questions such as “How do I know this to be true?“, “What if it did all work out?”, or “What past experience may be informing this thought?”.
Once you are trying to answer this line of questioning, your brain will recognise that the worst case scenario isn’t likely to happen.
Questioning can open you up to positive outcomes rather than negative ones.
Offering yourself alternative outcomes is a more proactive approach to tackling issues.
This way you can clearly decide your next step to further prevent the worst case scenario from occurring.
Take your time when practicing these steps.
Rewiring your brain to think in a different way is no easy job, so be patient and you will begin to see improvements.
Begin slowly by stopping catastrophising over small things and work your way up.
Eventually you will be able to stop catastrophising altogether.
Have you ever catastrophised before? Let us know if these tips could help you stop!
