Catastrophizing
- Philip Brophy
- Mar 27
- 3 min read
Seeing more clearly • 3 min read
Studies cited in Psychology Today revealed that 70 percent of our thoughts are negative. Our brains are hardwired to focus on the bad stuff. This stems from the times when early humans wandered the Earth, constantly anticipating that whatever was around the corner (or lurking in the shadows) could be deadly. This negativity was essential for survival.
Introduction
When we catastrophise, we assume the worst of a situation or feel like we’ve failed before we’ve gotten anywhere near the finishing line.
This week, we’ll look at ways to reign in those doomsday thoughts which lead to increased stress levels, instead approaching tasks with a positive and logical mindset.
Catastrophisin’ to can do!
Catastrophising is a common psychological response to uncertain situations where our mind tends to dwell on the worst scenario possible, like when your manager hasn’t touched based in a week, or when you sent that email to the wrong person. Your mind will jump to the, “Oh god! I’m gonna be fired” conclusion, or “What if I mess this up?”
Human brains naturally interpret uncertainty as danger and small mistakes as potentially leading to disaster. We’re conditioned to expect the worst.
Our brains jump to a “better safe than sorry” approach when we’re filled with uncertainty. This can trigger an avalanche of anxiety and stress — spiralling from one negative thought to the next.
And the moment we’re told something inconclusive, we desperately look for a way to feel in control again. This means choosing the worst possible outcome, strangely because it gives us enormous relief when we’re reassured that it’s not that bad.
How to decatastrophise
To navigate the overwhelming deluge of catastrophising thoughts, it’s vital that we shift our thinking and resist time travelling into the future, predicting outcomes that may never transpire.
Try to stay in the present and consider all possibilities, but only if you examine them logically.
You can do this by envisaging the best and worst-case scenarios to your situation. This means that you first play out the worst possible outcome in your head, e.g., What would happen if a client wasn’t convinced by my sales pitch?
Well, realistically, I’d get feedback on why it didn’t make the cut, and then go back to the drawing board and revise it. I’d then reach out to new, potential clients.
So, even if my worst-case scenario did come true, life would go on.
And as for the best case scenario, what would happen? In the most extreme case, I’d win the pitch to great applause and be awarded with a promotion.
With a pinch of self-awareness, we can realise how much this could resemble a childhood fantasy.
Now, think of a middle scenario that falls somewhere between the two.
Reality almost always falls somewhere in between.
Key takeaways
Catastrophising is when we unrealistically overestimate the consequences of our worst fears.
In an ambiguous situation, by imagining the worst possible outcome, we can find relief when it turns out to not be as bad as anticipated.
Catastrophising can be debilitating, meaning that we miss out on the learning process and overlook any kind of enjoyment due to our stress levels.
Think big. act small
Next time you feel a super-negative dread-filled thought, why not consider all possibilities in a logical way?
Try thinking up both the worst- and best-case scenario to help reflect on the middle scenario. Reality almost always falls somewhere in between.
Content sources
Forbes, 2022, Greg Orme, Three Way To Tame Perfectionism
The Guardian, 2017, Linda Blair, How to stop catastrophising – an expert’s guide
Harvard Business Review, 2021, Kelsey Alpaio and Rakshitha Arni Ravishankar, 5 Terms to Help You Manage Your Mental Health
Harvard Business Review, 2020, Meg Jay, What to Do When Your Mind (Always) Dwells on the Worst-Case Scenario HBR
Psychology Today, 2013, Raj Raghunathan, How negative if your mental chatter?
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