Change Your Thoughts: Catastrophizing

Is your brain catastrophizing? Do you have a tendency to assume the worst-case scenario and believe things are much worse than they actually are? Do you notice your mind twisting information and turning it into a crisis? This can be a result of a traumatic event that reinforced negative beliefs about yourself and the world around you, leaving you feeling powerless and causing your anxiety to spiral out of control. Instead of allowing it to wreak havoc on your life, it’s time to retrain your mind. You have the power to change your way of thinking. Here are 5 ways you can change your thoughts and stop catastrophizing:

Change your temperature. 

Giving your body a major change in temperature helps jumpstart your body out of its fight or flight response. Some people achieve this by hopping into an extremely hot bath, or refreshingly cold shower, some people make it happen by doing something as simple as letting an ice cube melt in their hand. 

Zoom out and get a different perspective

Ask yourself what outcome you’d like from this situation. Imagine viewing your situation as an outside observer. Are you taking the right actions to get what you want?  If not, what actions could you take that might lead you in that direction?

Let your thoughts just be

When you attach unnecessary labels to your thoughts, you create more anxiety for yourself. We can often have thoughts that we disagree with because we’re distressed. Being attached to our thoughts, even when we have ones we disagree with, creates distress. We can acknowledge and tend to them without losing control of our emotions. 

Challenge your catastrophic thoughts with evidence. 

Focus on what is rather than the “what ifs”.  Make a distinction between the facts of the situation and your interpretations. When you have an especially distressing thought, ask yourself: “Is this true? Is it an assumption or prediction? What evidence is leading me to make that assumption, and is it worth the distress that it causes me?” 

Book an appointment. 

With the clarity of another perspective, the severity of our emotions is not quite so difficult to bear. That’s why sometimes, it’s important to seek the help of a therapist or counselor. A therapist can help you see when you are catastrophizing, examine the accuracy of these thoughts, and give you the tools you need to cope. Integrative Counsel offers an eclectic style of treatment that integrates the mind, body, and spirit. Our “special sauce” is a unique blend of creativity, evidence-based modalities, movement, and eastern/western philosophy. We want to meet you where you are in your healing journey, whether you’re just crossing the threshold or going through trials.

 If you feel stuck on your healing journey, working with a therapist can help. Based on your needs, our intake specialist will help you get matched up with your perfect therapist. Click here to schedule a consultation.

Starting with a creative written voice and a BA in English from ASU, Alli Cravener has become so much more than Integrative Counsel’s voice! Not only is she a writer who is passionate about connecting concepts and content, Alli is also currently a grad student working towards her Master’s in Counseling. She is also the editor-in-chief, office manager, AND intake specialist at Integrative Counsel. When you call us, you’ll talk to Alli! Alli’s interests include painting, history, learning about other people, and wearing the color pink. She likens herself to a “mouse in a palm tree”, and she loves it that way.