Catastrophising is when your mind jumps straight to the worst-case scenario, often without real proof. The good news is that you can train your brain to stop this habit. Below are five practical and friendly ways to manage those runaway thoughts. Using these techniques regularly can help you break free from catastrophising and face challenges with a clearer, calmer mind.
- 1. Challenge Your Thoughts
- When you catch yourself imagining the worst, pause and ask: “What’s the evidence for this?”
- Try to replace those exaggerated thoughts with something more balanced. For example, instead of thinking “I’ll definitely fail,” consider “I’ve prepared well and I can handle whatever comes.”
- 2. Stay Present with Mindfulness
- Ground yourself in the moment by focusing on your breathing or what you can see, hear and touch.
- Mindfulness helps you step back and view your thoughts as passing clouds rather than facts, reducing their emotional punch.
- 3. Rethink the Worst-Case Scenario
- Ask yourself: “What’s the most likely outcome, not just the worst?”
- Even if the worst did happen, consider how you’d cope. You’ve probably handled tough situations before—remind yourself of that.
- 4. Practice Cognitive Defusion
- This is about seeing thoughts for what they are—just thoughts, not reality.
- A simple trick is to add, “I’m having the thought that…” before your worries. It creates some space between you and the thought, making it less overwhelming.
- 5. Take Small Actions
- Worry often leads to feeling stuck. Break that cycle by doing something small but meaningful, like going for a walk or tackling a simple task.
- Focusing on actions that align with your values shifts your attention away from worst-case thinking and boosts confidence.