Always worrying about the future? Does negativity cloud your daily life? Stop catastrophising and start living, says Sarah Ewing
âAlways look on the bright side of life!â the Monty Python song goes. But if youâre a catastrophist, thatâs wishful thinking! Weâre all prone to sometimes believing that a situation is far worse than it actually is, but catastrophists take their pessimism to another level. They worry about all the things that could go wrong because itâs a foregone conclusion to them. However, if youâre clouded by this daily undercurrent of negativity and fear, youâll struggle to be truly happy. It boils down to not having a realistic perspective and jumping to conclusions. So, who is more likely to suffer from it?
People who are catastrophisers donât like not having total control over whatâs happening to them. They mistakenly think that they can minimise risk by accounting for every eventuality because itâs how they feel safest. Itâs like having insurance to them for when things go wrong. But life canât be boiled down to playing the âwhat ifâ game.
âCatastrophists wrongly think that every potentially threatening aspect of life can be controlled and that there is a logical solution to every life challenge,â says Dr Rafael Euba, consultant psychiatrist at the London Psychiatry Centre (psychiatrycentre.co.uk). âIn fact, we can control only a relatively small proportion of our lives. The rest is in the hands of fate. Itâs a shame that catastrophists spend their lives feeling unhappy because they worry about things that could happen that would make them unhappy. Theyâre denying themselves happiness.â
Catastrophising generally takes two forms â one, making a mountain out a molehill about a current situation and making it out to be far worse than it actually is, and two, worrying about all the future potential mountains that could happen. Because we believe something will go wrong, it almost becomes a self-fulfilling prophecy and can lead to feelings of failure, disappointment and underachievement. The problem is that worrying about things that havenât happened doesnât protect you from pain. So why do some of us succumb to this punishing way of thinking?
âThis skewed perception of a catastrophistâs ârealityâ is because theyâve developed faulty thinking over time,â says Anjula Mutanda, TV psychologist and mental health expert (anjula.com ). âA catastrophiser is likely to suffer from a range of anxieties and for someone in the grips of a catastrophising thought, it doesnât feel unrealistic, in fact quite the opposite, it seems very rational and logical. Catastrophising can be very debilitating long-term, affecting your sense of perspective and ability to cope, and ultimately manifest as actual physical health problems.â
If you dig deep, there might have actually been something in your past to have caused your brain to âswitch onâ to this negative thinking. Some studies have suggested that too much news can distort our perceptions of the world and increase our fear and worry factor, which may in turn cause those more vulnerable to anxiety to engage in negative thinking.
âSome sufferers may have experienced trauma and found catastrophising as a coping mechanism,â says Anjula. âThat way, they always feel prepared for the next terrible event and protected from the âwhat ifsâ. But by being hyper-vigilant, itâs impossible for them to be positive and feel at ease. Others may have learnt this behaviour early-on in their life so theyâve known no other way.â
But sometimes, a catastrophist isnât actually aware of what theyâre doing.
âNegative automatic thoughts can enter their minds without them realising,â says psychotherapist Lynette Evans (thelisteninghelper.co.uk ). âWhen theyâre already feeling low, theyâre more prone to unhelpful, illogical thinking and assumptions, and a lack of focus. Feelings are then formed by these skewed thoughts and their stress levels, anxiety and depression increases, forming a vicious self-sabotaging cycle.â
Despite catastrophising usually being a long-term debilitating habit, this faulty thinking can be challenged. If youâre feeling too overwhelmed to deal with this yourself, talk to your GP and look into getting counselling or cognitive behavioural therapy (CBT), which is a talking therapy that helps you put into place better thinking patterns and actions. But first, try our expert-based plan to lead a happier, more positive life.
What you can do to combat catastrophising
Self-awareness is key.
âTurn detective and keep a journal for a week,â advises Anjula. âWrite down when your negative thoughts pop up and notice how they made you feel and how you reacted to them. Once you do this, then you can see a pattern emerging, so you can start to challenge the negative thinking. So, for instance, when you start to imagine a terrible outcome, simply ask yourself, âWhatâs the concrete evidence that things will turn out dreadfully?â This will help you take control and the more you practice this, the less you will engage in catastrophic thinking.â
Improve your self-esteem.
âFeelings of helplessness can stem from past events that weâre unaware are still affecting us,â says Dr Rafael. âLow self-esteem can make us feel stupid, unattractive or lonely so improving your self-awareness and esteem will help you feel more in control and less like a victim. Positive affirmations can feel cheesy, but they work for a lot of people. Try, âIâm in control of how I feel and today I feel happyâ.â
Measure your thoughts and put them in perspective.
âAsk yourself if youâre magnifying the possibility of threat or diminishing the positive?â says Lynette. âHow would someone else see it? What is the bigger picture? Consider the alternatives. What other reasons might there be for the situation, feeling or emotion? And most importantly, balance the evidence. Do you have enough genuine evidence to come to your conclusion? By more logically examining the evidence against your catastrophising thought, you can strike a healthy balance and create an alternative realistic outcome.â
Focus on your resources.
âCatastrophising compromises the feelings of control and power that create instability. Reconnect with what makes you feel grounded and secure,â adds Lynette. âMindfulness is good for dealing with anxiety, stress and depression, because it encourages awareness of the present moment and stops your judgement through your skewed thinking or feeling.â
Be disciplined.
âIf you must worry, set aside a time and place to worry and discipline yourself to think about other things the rest of the time,â says Dr Rafael. âIf youâre prone to catastrophising thoughts at night, keep a notebook on your bedside table. Simply writing down your worries can help move them from your head so you can revisit them another time with a different mind-set. When writing down your fears, finish your list with one thing that youâre grateful for or proud of to help steer your mind back to the positive.â
If you find yourself worrying anyways, feel compassion for yourself.
âPretend itâs your best friend or a family member thatâs feeling this way, what would you say to them?â asks Rafael. âWeâre often far more negative on ourselves than we would be to loved ones, so imagining itâs someone else can help you to take a step back and look at the situation in a better light.â
Keep things in proportion.
âWhile itâs natural to feel bad about bad things happening, you need to be realistic,â adds Dr Rafael. âItâs inevitable that things will go wrong from time to time. Accepting the inevitability of loss and failure will help you live a less anxious life. When the mind is taking over, it can feel overwhelming. Focusing on your body over the brain is a great way to refocus yourself on achieving something physical, which will quell your anxiety. A 20-minute run or workout will get your heart rate up, allowing you to focus on deep breathing and how your body feels, as opposed to your brain.â
Be a support for a catastrophist.
âIt can be extremely hard for someone struggling with it and you canât force them to get help, but encourage them and reassure them that itâs OK,â says Lynette. âShare your experiences about what you did to turn a skewed thought into a positive. Make plans to get out for a change of scenery. Sometimes solutions as a concerned friend or family member are unnecessary. Just ask the person what support they need and be prepared to listen.â
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