Fabrizio Verrecchia/Unsplash: You are probably overthinking every situation
Do you often assume the worst possible outcome when faced with the unknown or make mountains out of molehills in every given situation? It sounds like you could be catastrophizing. These are stressful and uncertain times. It’s natural to feel a plethora of emotions, including fear, sadness, frustration, and worry. However, if these feelings are so overcoming that it’s impossible to function, then breathe, step back, and follow these tips.
Catastrophizing is a type of cognitive distortion wherein one genuinely starts to believe that a situation is far worse than it actually is. For example, if there’s an upcoming exam, you start to think that you’re going to flunk it and never be successful in life. Another example is when you refuse to go on dates because it probably won’t go well, and you will end up alone anyway.
Starting with one assumption, it spirals into another until you feel like just giving up.It may seem impossible to break this pattern of thought, but the good news is that there is a way out! The next time you startcatastrophizing, just follow these expert tips:
Accept That Life Isn’t Perfect.
Kari Shea/Unsplash: Making peace with the uncertainties of life is important
There are going to be ups and downs in life. You may feel paralyzed when something terrible happens, but remember, everything is temporary. We are always way more resilient than we give ourselves credit for. No matter how awful the situation, tell yourself that this too shall pass. After all, change is the only constant.
Stop Those Thoughts
That’s easier said than done, but according to some experts, ‘Cognitive Restructuring’ can help with adverse emotions. It is a practice where one challenges disturbing thoughts by picturing a stop sign or telling themselves, “No more.”
Another way is to ask yourself questions like:
- What are my assumptions about this situation?
- Does the intensity of my emotions match the facts, or does it match only my assumptions of it?
- How sure am I that these worries will come true?
- If the worst happens, how long will it take for me to be okay?
Distractions also work wonders when you’re attempting to stay positive! Try reading, talking to a friend about something unrelated, or just turn on some music and dance.
Imagine Other Possible Scenarios
sweetlouise/Pixabay: Fill your mind with optimistic thoughts
Instead of fixating on the worst possible outcome, try to think about other scenarios. Stop asking yourself, “What if it doesn’t work out?” and switch to “What if this does work out?”. This will help in regaining some perspective. Positive thinking goes a long way.
Be Kind to Yourself
You are more likely to catastrophize when you’re not in the best physical or mental state. Stressors like working extra hours, feeling fatigued, physical illness, or simply having no time for yourself all contribute to this.
Steer clear of anxiety triggers like the news or toxic friends and family. Indulge in self-care practices like exercise, reading, meditation, or journaling. Get enough sleep and rest. If needed, turn the phone off and disconnect from the chaos of the world.
More than anything, cut yourself some slack. Realize that it is natural to worry and don’t beat yourself up. Understand that sometimes a molehill is really just that. Catastrophizingwon’t stop suddenly, but you can certainly try, and that will be enough.
