How to Stop Catastrophizing

In class, a student stumbles over an answer, and a few classmates laugh. Instantly, the student thinks, “Everyone must think I’m an idiot. What if they joke about this all day?” This is an example of catastrophizing: turning a small moment into a worst-case scenario.

Situations like this can feel especially intense, and the key to breaking the cycle begins with awareness. Realizing the gap between your worst fears and reality is the first step toward clearer thinking.

Here’s what you need to know about overcoming catastrophic thoughts.

What is Catastrophizing?

Catastrophizing means imagining the worst possible outcome in a situation, even when it’s unlikely. It’s like turning a small worry into a big disaster in your mind. This is a type of thinking error, where you focus on the negative and overlook the more likely, positive outcomes.

For example, if you don’t do well on one test, you might start thinking, “I’m going to fail this class, and I’ll never have a good career.” It’s a thought pattern that makes problems feel much bigger than they really are.

It’s interesting to note that catastrophizing influences how people experience and manage physical pain, as explained in a research study [*]. The same resource mentions how catastrophizing as a mental pattern includes helplessness (or the feeling of being unable to cope) and constant worrying that something (like pain) could worsen.

What Causes Catastrophic Thinking?

Catastrophic thinking can have many causes. This way of thinking happens because of mental, emotional, or physical health issues. These may include anxiety or depression, an illness, or past trauma.

Some causes or factors linked to catastrophizing include:

• Anxiety disorders. Anxiety makes people worry too much. They often imagine the worst possible outcomes for everyday situations. Along with worrying about the worst-case scenario, they may experience physical symptoms like a racing heart, sweating, or trouble breathing.
• Depression. When someone has depression, they may get stuck in a cycle of focusing on their negative feelings or thoughts. Instead of letting those feelings pass, they dwell on them or exaggerate the impact of a situation. One study found that children who tend to catastrophize are more likely to show signs of depression [*].
• Post-traumatic stress disorder (PTSD). After a traumatic event, the brain becomes extra sensitive to danger as a way to protect you from getting hurt again. This means it stays on high alert, always watching for signs that something bad might happen, even when there’s no real threat.
• Obsessive-compulsive disorder (OCD).  People with OCD deal with scary thoughts that make them anxious and lead to actions (compulsions) to try to prevent the imagined danger, even if it’s not real.
• Chronic pain.  Chronic pain (pain that lasts for months) can lead to catastrophizing because the constant discomfort makes someone worry that the pain will never end or get worse. This pain can result from conditions like arthritis, fibromyalgia, back pain, migraines, or nerve damage.
• Past trauma.  When someone has been through a traumatic event, their brain can become hyper-alert. For example, someone who has experienced a car accident may fear being in another crash.
• Having low self-esteem.  Not believing in oneself can cause people to assume they’ll fail or can’t handle challenges.
• Experiencing fear. Strong fear can make the mind jump to extreme, negative conclusions about what might go wrong.

How to Stop Catastrophizing

Catastrophic thinking can be managed and avoided with the right strategies. The key is becoming aware of when these thoughts arise, so you can challenge them before they spiral out of control. Parents and caregivers also play an important role in teaching kids how to recognize and reframe these thoughts.

Follow these tips to stop catastrophizing:

Consider therapy

One of the most common approaches is Cognitive Behavioral Therapy (CBT), which helps people identify and challenge negative thinking patterns. In CBT, therapists work with clients to recognize when they are catastrophizing and teach them how to reframe those thoughts into more balanced ones.

There are other types of therapy, such as Dialectical Behavior Therapy (DBT), which focuses on emotional regulation, and Acceptance and Commitment Therapy (ACT), which teaches clients to accept their thoughts without letting them dictate their actions.

Note: Therapy may look different for children and teens. A therapist might use play therapy or art therapy with younger children to help them express their emotions and learn to catch distorted thinking.

Regardless of therapy type, a therapist gives support by helping clients develop better coping skills.

Take charge by focusing on what you can control

Catastrophizing often involves worrying about things beyond your control, which can leave you feeling helpless. The key is to shift your attention to the aspects of a situation that you can influence. These include your actions, choices, or how you respond.

One tool for practicing this is the circle of control, which is especially useful for younger populations.

Using the circle of control, for example, a child worried about failing a test might focus on what they can control. They can study, ask for help, or practice relaxation techniques before the test.

Make mindfulness a habit

Mindfulness helps bring your attention back to the present moment. It allows you to observe your thoughts without judgment, so you’ll notice when you’re spiraling into negative thinking patterns.

Different types of therapy, such as CBT and DBT, incorporate mindfulness techniques to help clients. Some that are taught in therapy include:

• Mindful breathing (focusing on your breath)
• Grounding (like the 5-4-3-2-1 technique, which involves identifying things you can see, touch, hear, smell, and taste.)
• Body scanning
• Journaling or writing down distressing thoughts or worries

Therapists may also recommend bringing mindfulness into daily routines, like eating or walking.

Practice self-care

Catastrophic thoughts often become overwhelming when you’re feeling physically or mentally drained. Stress and fatigue make it harder to challenge negative thinking. This is why self-care is so important.

Research shows that for someone with mental health challenges, self-care is a necessity as it supports their treatment plan [*]. For example, a client diagnosed with depression can break their cycle of hopelessness by implementing these self-care methods:

• Following a consistent sleep routine
• Exercising or engaging in light activities such as walking
• Engaging in creative outlets like drawing or music 

Check out these self-care worksheets for more ideas.

Consider medical treatment

Medical treatment can help some people manage catastrophic thinking, but it’s not necessary for everyone. Whether it’s needed depends on the underlying cause of the thought pattern.

If catastrophic thinking stems from a mental health condition like anxiety, depression, or PTSD, a healthcare provider may recommend medications (e.g., antidepressants or anti-anxiety medications) to help with their brain chemistry.

Moreover, medical treatment for chronic pain itself can reduce the intensity of catastrophic thinking that is linked to physical distress.

When to Seek Professional Help for Catastrophic Thoughts

If catastrophizing becomes uncontrollable, it may be a sign of a deeper issue. This is especially true if it affects everyday tasks — like work, school, relationships, personal care, or other basic activities. In such cases, it’s important to seek professional help. This applies to both adults and young people. 

The Bottom Line

Remember that breaking the cycle of catastrophizing takes time, effort, and consistent practice, but with the right approach, it’s completely possible to shift your mindset.

Awareness is the first step. Therapy, particularly Cognitive Behavioral Therapy (CBT), can be incredibly helpful in managing catastrophic thinking. Additionally, resources like CBT worksheets and coping skills worksheets can serve as great tools to practice the skills gained in therapy.

References:

1. Cox, A. R. (2021). “It’s all in your head”: Managing catastrophizing before it becomes a catastrophe. Canadian Urological Association Journal, 15(10), 332. https://doi.org/10.5489/cuaj.7592
2. Noël, V. A., Francis, S. E., Williams-Outerbridge, K., & Fung, S. L. (2011). Catastrophizing as a predictor of depressive and anxious symptoms in children. Cognitive Therapy and Research, 36(4), 311–320. https://doi.org/10.1007/s10608-011-9370-2
3. Caring for your mental health. (n.d.). National Institute of Mental Health (NIMH). https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health