Is catastrophic thinking one of your top skills?

Italians have a saying: La mente mente (The mind misleads).

Is your mind very good at predicting the worst-case scenario – all the time? Those who fall into the spiral of catastrophic thinking are mainly those who already suffer from generalised anxiety, but not only.

In an uncertain and distressing period, such as the one we are experiencing, it is not so unusual to find ourselves thinking about what could happen in the worst-case scenario. It is not unusual to exaggerate the negative and minimise the positive; according to several psychologists, this is a legacy of the environment we grew up in.

For example, suppose parents tend to load their children’s actions and choices with anxiety and concern or even explain reality in pessimistic tones. In that case, this behaviour is more likely to influence how they relate to the fact when they grow up. Being pessimistic can happen, of course, and it is comprehensible at certain times. But when this line of thought is dominant for all things and we cannot but think the worst in every situation, from the most trivial to the most complex, there is a “situation”.

A problem is not to be underestimated because our mental health is at stake, our ability to remain in the present and live it to the full, and the possibility of building a future with a concrete and rational basis. So how do we break this spiral of negativity that can potentially affect all aspects of our lives and regain optimism? Trying not to focus on worries is not the same as genuinely concentrating on something else.

For example, if you go running, you can still worry while running. But if you’re doing something that doesn’t leave you time for any rumination, then you’ll be able to take a much-needed break from worry.

Informing yourself just enough, without making it a daily obsession. Spending the day in the news online updates on what we are sometimes experiencing create more anxiety and worry, further reinforcing your alarming predictions.

In this specific context, please think small. Just because one aspect of your life doesn’t work out as it should right now doesn’t mean that your whole life is falling apart.

However, engaging in these types of thinking makes it less optimistic because your entire perspective is painted with a black brush. So, to change your “examination of the situation”, focus on the other aspect of your life going well and don’t let those get contaminated.

Make sure to get enough sleep. Sleep lack makes us more hypersensitive to threats, which leads to more negative interpretations of things. Hopelessness can define depression and often separates those who feel that life is fundamentally worthwhile from those who struggle to maintain this belief. It is usually easy to assume that things will always be because things are certain now. Go for a run, a swim, a long walk, do some yoga or meditation.

These physical movements have all been shown to help people reduce anxious discomfort at the moment. When you recognise a catastrophic thought taking over, stop and ask yourself these three questions: What is the worst that can happen? What is the best thing that can happen? And what is the easiest thing that can happen? Answering these questions will help you build a more balanced and realistic outlook.

Write down what’s worrying you and analyse it with a clear head. Also, examining the type and frequency of specific thoughts can help you understand what you need to work on and what you can do to limit their happening.

Last but not least, don’t feel embarrassed to ask for support!

📸 @Pascale Weber @Hatjecantzverlag “For Cats only”