Catastrophising: Understanding Why We Do It and How to Stop
- Wise Psychic Counsellor
- Jul 22
- 2 min read
Do you find that small worries tend to snowball into overwhelming fears? You might be catastrophising.
In our fast-paced world, it’s not unusual for the mind to leap to the worst-case scenario—imagining outcomes that are unlikely but emotionally powerful. For example, when a loved one is late, the mind spirals to thoughts of disaster. This thinking pattern, known as catastrophising, can significantly impact your emotional and mental wellbeing.
In this article, we explore what catastrophising is, why we do it, how it presents, and—most importantly—how to stop.
What Is Catastrophising?
Catastrophising is a form of cognitive distortion where the mind predicts extreme, often negative, outcomes. Think of it like a mental snowball: a small worry begins to roll and rapidly gains size and speed until it becomes an avalanche of fear.
There are two common forms:
Magnification: Blowing a current problem out of proportion.
Future catastrophising: Anticipating the worst-case scenario for something that hasn’t happened yet.
Both types of catastrophising can worsen anxiety, fuel depression, and affect physical health by keeping the body in a prolonged state of stress.
Examples of Catastrophising
Here are some common ways this thinking pattern shows up:
Work: “I made a mistake in a meeting—I'm going to be fired, lose my income, and become homeless.”
Health: “I have a headache—it must be a tumour.”
Relationships: “They cancelled our plans—they don’t like me anymore. I’m going to end up alone.”
The Future: “If I don’t get this job, I’ll never have a successful career.”
Recognising these patterns is the first step to breaking free.
Why Do We Catastrophise?
There’s no single cause. Some common reasons include:
Past trauma: Catastrophising can be a way of preparing for hurt or disappointment.
Perfectionism: Fear of failure often results in magnifying small mistakes.
Survival response: Our brains are wired to detect threats—sometimes too well.
Learned behaviour: Growing up in anxious environments can make catastrophic thinking feel “normal.”
Mental Health Conditions Linked to Catastrophising
Catastrophising is associated with a range of mental health disorders:
Anxiety: Worrying excessively about worst-case scenarios.
Depression: Leading to hopelessness and helplessness.
PTSD: Trauma can make the worst seem not only possible but likely.
OCD: Persistent, spiralling thoughts may lead to compulsions driven by imagined consequences.
How to Stop Catastrophising
1. Grounding and MindfulnessPractise staying in the present. Breathing exercises, meditation, or grounding techniques can anchor your awareness and reduce spirals.
2. Thought-Stopping TechniquesWhen you catch yourself spiralling, say “Stop” mentally or aloud. You might also delay worrying until a scheduled “worry time”—often, the urgency fades by then.
3. Challenge the ThoughtAsk yourself:
Is this thought realistic?
What’s the actual evidence?
What’s a more balanced perspective?
4. Self-CareGet regular sleep, eat nourishing food, and move your body. A strong foundation reduces emotional reactivity.
5. Seek SupportIf catastrophic thoughts are deeply affecting your life, therapies like CBT can be life-changing. In some cases, medication may also be part of the solution.
Final Thoughts
Catastrophising may be a deeply ingrained habit, but with awareness and consistent strategies, you can gently rewire your thinking. Over time, you'll find yourself responding with resilience instead of fear—one grounded breath at a time.
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