All of these are catastrophic thoughts.
Catastrophizing is a common cognitive distortion that may be a symptom of depression or anxiety.
The Brain Comes Up With a Bunch of ‘What Ifs?’
Israel Sebastian / Getty Images
We might catastrophize if were uncertain about something because the brain is adept at creating plenty of What if?
This can make us more likely to catastrophize.
Is Catastrophizing Considered a Mental Health Disorder?
Catastrophizing isnt actually a mental illness in itself.
How Catastrophizing Impacts Us
Catastrophizing can have a number of negative effects.
When our stress levels go up, we can then even experience physical symptoms like sleep issues and headaches.
All of this can do some damage to our mental and physical health.
Such forms of thinking can slowly erode your ability to cope effectively with challenges, says Joshi.
It can make you feelhelplessand not good enough or equipped well enough to manage the worst.
When our mind is stuck on negative future events, it tends to make us feel moreanxiousor down.
This could then increase the chance of experiencing symptoms of depression.
Its possible that you could be worried and experiencing catastrophizing thoughts, says Joshi.
Pay Attention to Physical Symptoms, Too!
Catastrophizing can also cause physical symptoms to look out for.
It can trigger a hypervigilant,fight-or-flightresponse.
She brings up both health concerns andfinancial worriesas potentialtriggerstoo.
Is It Possible to Limit Catastrophic Thinking?
Joshi recommends identifying the thoughts when they occur, and reminding yourself of the connection between feelings and thoughts.
This way, you’re free to look at the thoughts and reframe them.
it’s possible for you to then replace them with other thoughts.
Certain forms of therapy specifically target catastrophic thinking, says Dr. Mezulis.
Mindfulness therapies can also be very effective in reducing repetitive negative thinking patterns such as catastrophizing.
Catastrophic thinking can have a real effect on your quality of life, regardless of the underlying cause.
But, there are things you could do to helpwhether on your own or with a mental health professional.
So, why not give them a try if youre finding things difficult?
Gellatly R, Beck A.Catastrophic thinking: a transdiagnostic process across psychiatric disorders.Cogn Ther Res.
2018;5(2).
