Do you tend to worry excessively and jump to the worst possible conclusion? For example, failing a test may make you feel like you have no future, or dealing with a mild headache may lead you to think you have a tumour. This behaviour, known as catastrophising, is a cognitive distortion, where someone expects or imagines the worst possible outcome in a situation. It's like blowing a small problem out of proportion and imagining disastrous consequences. This can lead to anxiety, fear, and avoidance behaviours.
This week in our 'Mental Health Matters' series, we spoke to Dr Sukriti Rex, Lead Psychologist and Researcher, Evolve, who explained catastrophising and how it affects you.
What Is Catastrophising?
Imagine this: you spill your morning coffee. As a whole, it's only a small inconvenience. But to the catastrophiser, it's the first domino in a chain reaction of disaster. Suddenly, that spilt coffee becomes indicative of a terrible day ahead, a symbol of incompetence, a sign that everything is spiralling out of control. A small detail becomes increasingly significant.
According to Frontiers in Psychology, catastrophic thinking involves repetitive, negative thoughts that focus on the worst possible outcome of a situation, even when this outcome is unlikely to happen.
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The Magnification of Trivialities
Catastrophising is when you make a problem seem much bigger than it is. For example, if you miss a deadline, you might think it will ruin your entire career. Or if you disagree with a friend, you might think it means the friendship is over. It's like turning small problems into huge disasters, making you feel like something terrible is about to happen.
The Power of Perception
Perception is key in understanding catastrophising. It's not just about what happens, but how we interpret it. A setback can be viewed as a temporary setback or as an insurmountable barrier, depending on the lens through which we see it. “Catastrophising makes us see everything in a negative light, making even small issues seem like huge disasters. It turns our natural tendency to notice bad things into an extreme habit”, added Dr Rex.
The Emotional Rollercoaster
The effects of catastrophising extend far beyond mere thoughts. It's a rollercoaster of emotions, with each twist and turn eliciting feelings of anxiety, fear, and hopelessness. The mind becomes a battleground, with rationality and irrationality locked in a constant struggle for dominance.
According to the research published in the Journal of Pain Research, people who catastrophise and have chronic pain suggest they might have changes in the thalamus and prefrontal cortex. They also show increased activity in the brain areas that process emotions related to pain.
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Breaking the Cycle
Getting out of the habit of catastrophising isn't easy, but it is possible. It starts with being aware of when your mind starts thinking the worst. From there, it's about challenging those negative thoughts. Ask yourself if your fears are really true or just exaggerated. If you suddenly start feeling this way, think about what happened recently that might have caused it. The key to understanding your feelings and thoughts is to understand yourself.
Cultivating Resilience
Building resilience is another crucial step in combating catastrophising. It's about developing the ability to bounce back from setbacks, recognising that failure is not fatal and that challenges are growth opportunities. By reframing our perspective and focusing on solutions rather than dwelling on problems, we can begin to break free from the cycle of catastrophising. Using affirmations and meditation to build resilience and enter a more hopeful or positive mindset is good.
Seeking Support
“Finally, it's important to remember that we don't have to face our struggles alone. Whether it's through therapy, support groups, or trusted friends and family, reaching out for support can provide a lifeline in times of distress. Talking openly about our struggles can help to normalise our experiences and remind us that we are not alone in our battles”, highlighted Dr Rex.
Bottomline
Dr Rex concluded, “Catastrophising is one way our brain can cause us trouble. But with awareness, resilience, and support, we can break free from it and take control of our thoughts and feelings. Remember, the journey to mental well-being has its challenges, but it also brings hope and the promise of better days. Healing isn’t a straight path; there will be ups and downs, good days and bad days. As long as you regularly practise self-care, you will gradually start to thrive.”
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your expert if you are dealing with any mental health issues to get the necessary treatment.]