Are you constantly 'catastrophizing?' Here's what the phrase means, and why it is terrible for your health

Have you ever been on an airplane, and had this sinking feeling that the plane might crash? Or that you had a routine blood test done and you keep thinking that the results will say you have a terminal illness? Or that a loved one misses a few of your calls, and you think something has happened to them, even though they often miss calls? Then chances are that you suffer from something known as 'catastrophic thinking...'

What is catastrophic thinking?
Catastrophic thinking, or catastrophizing, is a cognitive distortion, where individuals tend to imagine the worst possible outcomes of a situation or event, often exaggerating the severity of the problem and assuming the worst is likely to happen, even when the odds are stacked highly against them...

What does Catastrophic thinking involve?

Extreme negative thinking
Catastrophic thinking involves focusing on the most negative and unlikely outcomes, often to the point where minor problems are perceived as major disasters.

Cognitive Distortion
It's a type of cognitive distortion, meaning it's a way of thinking that can be completely inaccurate or unhelpful, adding to the anxiety of an already worried person.

Associated with Anxiety
The condition is often linked to anxiety and can contribute to feelings of worry, fear, and distress.

Physical manifestations
Since it is closely linked to anxiety, catastrophic thinking mirrors the symptoms of a panic attack as well, including palpitations, increased heart rate, clammy hands, upset stomach, light-headedness and others. Some individuals might even get a full blown panic attack, when they constantly let these thoughts overpower them.


Not just medical
Catastrophic thinking is not just limited to medical issues, though that occupies a big part of it. It also extends to career and personal issues. For example, an individual might make a minor mistake at work, and think that they will be fired anytime. Or someone says something untoward in a relationship, and thinks that their better half will leave them. Or that a student performs average in an exam, and feels he will fail that grade. All these are examples of catastrophic thinking, where the likelihood of things going completely wrong, are extremely slim.

How to address it?
Challenge Your Thoughts: Question the validity of your catastrophic thoughts. Are they based on facts or assumptions?

Practice Mindfulness: Focus on the present moment and reduce rumination about the past or worrying about the future.
Seek Professional Help: If catastrophic thinking is significantly impacting your life, consider seeking therapy or counseling.

Journaling: Writing down your thoughts can help you gain clarity and perspective.

Take a Positive Mental Break: Engage in activities that you find enjoyable and relaxing.

Focus on your breathing: Deep breathing exercises can help calm your mind and body.