Catastrophic thinking is a cognitive distortion in which a person systematically expects the worst possible outcome or exaggerates the danger of situations. This type of thinking manifests itself in thoughts such as: “I will never find a good job”, “I am doomed to loneliness”, “I will definitely fail the exam”, “I will never be able to lose weight”.
The reasons for the emergence of catastrophic thinking are rooted in the peculiarities of our perception: negative memories leave a deeper imprint in memory than positive ones, since negative impulses cause a stronger emotional reaction.
There are two types of catastrophic thinking:
Present-oriented: a person assumes that something bad will happen right now, without good reason.
Future-oriented: a person imagines negative events that may happen to him or his loved ones in the future.
Dangers of catastrophic thinking:
Negative impact on overall quality of life and mood.
Increased risk of developing depression.
Increased perception of pain and other negative symptoms.
Increased levels of stress and anxiety.
Methods for overcoming catastrophic thinking:
Don't dwell on negative thoughts. When a negative situation arises, try to think about further actions, discuss what happened with loved ones. This will help you see that the situation is not as catastrophic as it seems at first glance.
Analyze possible outcomes of the situation. Consider all possible scenarios and choose the most realistic one. This will help you understand that your imagination often paints darker pictures than reality requires.
Apply the “best friend test”. Imagine how you would react if your close friend found himself in a similar situation. You would probably rely on facts and logic, not on worst-case scenarios. Try to apply the same approach to yourself.
Set aside time to analyze your fears. Spend 30 minutes a day assessing your worries and concerns. Analyze their rationality. Often, such an analysis helps to see the situation in a more realistic light.
Consult a specialist. If you cannot cope with the problem on your own, a consultation with a psychologist can help find the root of the problem and get the necessary recommendations.
Resource: www.marieclaire.ru
