How to Recognize and Reframe Catastrophic Thinking
Small mistakes are a part of everyday life. However, sometimes a small mistake has the power to derail a person’s whole day if they focus on it. This is an example of catastrophic thinking. Catastrophic thinking is a cognitive distortion within Cognitive Behavioral Therapy (CBT). CBT is a therapy modality that teaches people how their emotions, thoughts, and behaviors are all connected. CBT teaches cognitive distortions, which are common error patterns that people have in their thinking. People can use CBT tools and therapy to help challenge catastrophic thinking and live a happier, fuller life.
What Is Catastrophic Thinking?
Catastrophic thinking is defined as a person who usually assumes the worst possible outcome in any situation. These thoughts are usually automatic and difficult to change because they are a pattern. People who deal with catastrophic thinking typically will escalate quickly into extremes. Catastrophic thinking usually brings intense feelings of anxiety.
Why the Brain Defaults to Catastrophic Thinking
Our brains are wired to keep us safe. From an evolutionary perspective, our brains try to protect us from threats. However, sometimes our brains will detect something as a threat or danger that actually is not a threat. An example of this is our brains responding to a catastrophic thought. Our brains will overestimate the amount of danger possible and underestimate our ability to handle it. This only creates more catastrophic thinking and anxiety.
Effects of Catastrophic Thinking
Catastrophic thinking has emotional, behavioral, and cognitive effects. These effects can reinforce the thinking patterns over time. The emotional effects of this type of thinking are anxiety, panic, or hopelessness. As far as behavioral effects, people will tend to avoid or procrastinate things related to their catastrophic thinking. Cognitively, this type of thinking can cause difficulty focusing or making decisions.
How CBT Helps Catastrophic Thinking
Cognitive Behavioral Therapy (CBT) teaches several CBT tools that can help create balanced, more accurate thinking patterns. CBT can help people reframe their thoughts by becoming aware of their thoughts, finding the cognitive distortions present, examining the evidence for the thought, and reframing a new, more accurate thought. This process is referred to as cognitive restructuring. CBT also provides other tools, such as thought records and behavioral experiments, that can be helpful in combating catastrophic thinking.
Catastrophic thinking is a common thought pattern that people experience at different points in their lives. This type of thinking doesn’t mean that the person is doing anything wrong. The good news is that CBT has the power to help people reframe their catastrophic thinking. By using CBT tools and other therapy skills, people can create more balanced thoughts and decrease their anxiety levels. Changing thinking patterns can be difficult, especially if they have been present for a long time.
If you are reading this and feel like you or someone you love struggles with catastrophic thinking, help is available. Reach out to us today if you are ready to get started.
References
https://pmc.ncbi.nlm.nih.gov/articles/PMC8489050/
https://www.apa.org/ptsd-guideline/patients-and-families/cognitive-behavioral
https://pmc.ncbi.nlm.nih.gov/articles/PMC10440210/
https://www.nimh.nih.gov/health/topics/psychotherapies
Keywords: CBT tools, cognitive distortions, therapy skills, cognitive restructuring