Suppose you weren’t invited to a party that many of your friends attended. You assume that no one likes you and worry that one day you will have no friends. The more you think about it, you can’t imagine anything but the worst-case scenario. In a situation like this, it’s important to ask yourself if things are really as serious as they seem or if you’re simply catastrophizing.

Catastrophizing is a word used to describe what happens when you fixate on the worst possibility and treat it as likely, even when it’s not. When people catastrophize, they imagine that the problem or situation is much worse than it is.

If you’re in a stressful situation, or you struggle with anxiety, you may be more susceptible to this behavior. Unfortunately, repetitive, negative thinking can be harmful to both your mental and physical health. Here are a few things you can do to ward off negative thinking habits and stop focusing on the what-ifs.

• Focus on reality, not possibility. If you have a tendency to catastrophize, chances are this is not the first time you’ve been down this road. The next time it happens, remind yourself of times when you’ve had similar thoughts and nothing bad actually happened. It’s likely that the situation wasn’t nearly as bad as it seemed at the time.

• Think logically. Your daughter doesn’t get into her college of choice. Immediately, she assumes that her career is ruined, and she’s destined to a life of failure. In reality, she can attend another school, work hard to pursue her career goals, and live a fulfilling life. There’s no logic in the idea that not being admitted to one school spells career disaster.

• Consider the facts. Perhaps a friend of yours loses his job as the result of a company-wide layoff. You may worry that your job will be next, and your thoughts begin to spiral. If you lose your job, how will you pay for your kids’ college? Will you ever be able to retire? Instead of succumbing to negative thoughts, check the facts. Is there any evidence that your job may be on the chopping block?  How can you financially prepare for this outcome, even though it may be highly unlikely?  

• Realize that bad things can happen. This may sound counterintuitive to everything so far, but people start to catastrophize as a way to prepare for, and hopefully avoid, the worst-case scenario. The truth is, very few things in life are certain. Simply accepting this truth can lessen much of the anxiety associated with uncertainty.

Image by Lars Eriksson from Pixabay

Dr. David Lowenstein is a Columbus, Ohio-based psychologist with more than 35 years of experience. He conducts individual, family, and group therapy sessions in his German Village office and also via telehealth. Dr. Lowenstein is also available for expert forensic testimony, and for educational workshops and presentations. He is frequently called upon as an expert source for print, radio, and broadcast media. Contact Dr. Lowenstein at Lowenstein & Associates, 691 South Fifth Street, Columbus, Ohio, 43206, or call 614.443.6155 or 614.444.0432.