10 Ways Therapists Prevent Themselves From Catastrophizing

Do you always find yourself thinking about and emphasizing the worst possible outcome in any given situation?Or do your friends sometimes tell you that you’re exaggerating or being unrealistic when you express your fears about what might happen?If you answered “yes,” then you may be thinking too badly about things.

Catastrophizing is a not-so-funny trick your brain tries to play on you to get you into an extreme “what if” death spiral, which can send you into panic, immobility or fight or flight mode.

Simply put, when the part of our brain responsible for planning and executing functions (prefrontal cortex) is stimulated by worry and over-planning, it sends stress signals to the primitive part of our brain (brainstem).With a poorly developed brain stem that can’t distinguish between stress being a saber-toothed tiger or that it will rain tomorrow, we overreact and go into overdrive trying to think of all the possible scenarios we might need to address.This leads us to catastrophizing as a means of survival.

In other words, your brain tries to protect you by convincing you that the world is hurting you.Fortunately, you’re not alone.Everyone deals with catastrophizing at some point – even therapists.Here’s how they deal with it:

1.Question the idea

This approach helps to confront and challenge these automatic thoughts in the present moment to determine if there is an actual threat or if it is a product of our negative thought patterns.

By doing this, you’ll realize that your worst ideas aren’t actually based on facts.

2.Reframing thinking

After you ask yourself, if they are not based on facts, then this would be a good time to try to rebuild them.

Challenge your negative thoughts by coming up with at least three other ways the situation could have played out.In addition, replace pessimistic outcomes with optimistic ones.This will help your brain absorb more possibilities and thus take a realistic approach.

3.Name and recognize your emotions

It’s helpful to name your emotions.

4.Identify triggers and develop a plan

It is often said that awareness is the first step.Being aware of what triggers your catastrophizing will ultimately help you stop this thought pattern.

If your triggers are related to “scrolling through the doom and gloom,” then staying away from social media for a while might be a good place to start.

5.Write everything down

After putting down your phone and closing your laptop, consider journaling.Journaling is a great way to cope with catastrophizing emotions.

6.Practice Positive Thinking

Positive thinking and acceptance are the two main antidotes to catastrophizing emotions.The key is to be able to notice when the cycle of assumptions begins and try to bring yourself back to the present moment.

You can do this by implementing some breathing techniques, such as breathing in for four seconds and breathing out for four seconds.You can also do a foundational exercise: mentally acknowledge the five things you can see, the four things you can touch, the three things you can hear, the two things you can smell, and the one thing you can taste.Do this until you are living more fully in the present moment.

7.Tell your brain you don’t need an alarm clock

Addressing one’s psychological issues helps to get rid of catastrophizing thinking.

8.Distract yourself

When you find it too taxing to challenge and reconstruct ideas, consider a temporary distraction.

9.Be gentle with yourself

Constantly thinking about worst-case scenarios can be exhausting.Be kind to yourself during this time.

Practice using self-compassion techniques to make friends with these difficult feelings and sensations.Put your hand on your heart and gently rub it to give it warmth and comfort.Stay present and be kind to your experience as you would a crying baby.Keep the experience closer to you, stay loving and kind, and make room for all those difficult emotions and feelings in your body.

Try repeating some compassionate words to yourself if it helps.

10.Seek professional help

Even your therapist has a therapist.If you find yourself unable to stop catastrophizing and it seems to be causing you anxiety, it may be time to see a professional.

Sometimes catastrophizing also makes you feel helpless to take action.It can also make you impulsive and make decisions that you regret.In addition, if catastrophizing leaves you emotionally drained and adversely affects your relationships with others or your work, it may be wise to consult a professional.