Therapist and Life Coach dr Larry Cohen in Voorhees NJ, Marlton NJ, and Cherry Hill NJ (856) 352-5428 ContacT New Jersey Therapy and Life Coaching

Catastrophizing: How to Cope and How to Change

There are times when a client assumes that the worst is going to happen - without having evidence to support this belief. Catastrophizing is what’s called a “cognitive distortion.” You often catastrophize in response to tremendous anxiety about difficult or unknown situations.

You think the worst so that you can prepare for it. As a defense mechanism, catastrophizing can help protect us from being disappointed or hurt. Yet, over time, those who catastrophize over and over can suffer chronic worry and stress.

Why Do I Do It?

People who catastrophize often have an early history of disappointment. As children, you learn to catastrophize as a result of unpredictable experiences. You may have learned to use this defense mechanism to protect yourself or not experience disappointment.

But when you catastrophize repeatedly, you experience a distorted reality. Catastrophization has become a maladaptive way of self-protection. You jump to conclusions without evidence of what will happen. To change, you must first recognize when you do it and question whether evidence exists to support your conclusions.

Cognitive behavioral therapy (CBT)

The most effective treatment for catastrophization and other defense mechanisms is Cognitive Behavioral Therapy. CBT is all about identifying irrational thoughts and challenging beliefs. A good example is the fear of rejection. You may believe that when you meet new people, they judge you harshly and do not want to be around you.

The question is: What is the evidence that this will happen in every relationship? In CBT, you learn to restructure your thoughts and challenge your thinking. I'm just wondering if this is what I am thinking, or is it based on instructions without permission to support them? When you are aware of your thoughts, you can challenge catastrophic thinking.

Being mindful will help you reduce catastrophizing. When you start “observing” your thoughts in a nonjudgmental way, you can look at your situation “from above” as an observer. This helps you to see reality without intense emotion. You can learn to notice your thoughts without judgment. You must learn to observe your thoughts and work to let them float away. This helps you regulate your emotions and lessen the anxiety certain situations bring.

Learning to Tolerate Uncertainty

To have a chance at beating catastrophization, you must learn to tolerate uncertainty. You may catastrophize because uncertainty feels intolerable. Intense levels of anxiety may make us feel shaky and imagine the worst. As a defense mechanism, catastrophization can give a false sense of safety, believing you are prepared for anything.

You can learn to tolerate uncertainty by slowly exposing yourself to it. When you do this, recognize that uncertain situations are not inherently bad. You can build the capacity to stay present without spiraling into worst-case thinking. This “distress tolerance” process can grow stronger over time.

Learn to Recognize Your Emotions

How good are you at recognizing your emotions? Emotional awareness is crucial for managing catastrophizing. A deeper emotion—fear, shame, or insecurity- is often beneath catastrophic thoughts. Instead of pushing these emotions away or covering them with dramatic thoughts, it’s more effective to acknowledge and sit with them.

Naming the emotion (“I’m feeling scared that I’ll fail”) allows the brain to process it more healthily than amplifying it through worst-case predictions. Pia Mellody has identified eight basic emotions: pain, fear, anger, guilt, shame, joy, passion, and love. Take time to name your feelings throughout your day. Feeling recognition is key to fighting catastrophization.

Catastrophization is a learned defense mechanism. Over time, you can work to “unlearn” it. Question your thinking, make sure there is clear evidence to support your conclusions, and stop catastrophizing.