The Catastrophizing Trap: How to Escape and Find Perspective
Our brains can sometimes trick us into thinking something that isn’t really true. We call this a cognitive distortion. It's like when you look at a funhouse mirror and it makes your reflection look all weird and wobbly. Your brain is seeing something that isn't really accurate.
One common cogntiive distortion is catastrophizing. It can take a small problem and turn it into a five-course meal of anxiety and stress. So, let's talk about what catastrophizing is, what it looks like in real life, and how to deal with it.
What is Catastrophizing?
Essentially, catastrophizing is when we take a small issue and project it onto an imaginary future, where everything is terrible and life as we know it is over. For example, if someone forgets to text us back, we may assume the worst - that they're mad at us, that they don't like us anymore, that we've ruined the relationship. We may even go so far as to conclude that we'll never succeed at anything again, and that we're doomed to a life of loneliness and despair.
Or let’s say you have a job interview for a position you really want. You notice a minor typo in your resume. You may think “Oh no! I can't believe I made that typo in my resume. This is a disaster! The interviewers will definitely notice it, and they'll think I'm careless and unprofessional. They'll reject my application right away. This job was my dream opportunity, and now it's all ruined because of one stupid mistake. I'll never get a chance like this again. I'll be stuck in my current job forever, and my career will never progress. I'm a failure."
That’s what we call a cognitive distortion or faulty or inaccurate thinking, perception, or belief.
Now, this may sound dramatic (and it is), but the truth is that many of us struggle with catastrophizing on a daily basis. It's a way of seeking control in situations that are out of our grasp, and it's a common response to anxiety and uncertainty. But the thing is, catastrophizing doesn't actually solve anything - it just makes us feel worse. So, how do we deal with it?
So, What You Can Do About Anxiety?
One strategy is to practice mindfulness. When we're caught up in the heat of a moment, it can be hard to keep things in perspective. But by taking a step back and simply observing our thoughts without judgment, we can begin to untangle the knots that are so often created by catastrophizing. For example, if you find yourself spiraling down a rabbit hole of worry, try sitting still and focusing on your breath for a few minutes. When a thought comes up, acknowledge it, but don't give it any more attention than it deserves.
Another way to deal with catastrophizing is to practice gratitude. By actively seeking out the positive aspects of our lives, we can shift our focus away from hypothetical disasters and onto the good that exists in the here and now. For example, if you're stressed out about an upcoming deadline, take a moment to appreciate the people and things that bring you joy - your partner, your pets, your hobbies. By reminding yourself of what you're grateful for, you'll be better equipped to handle any challenges that come your way.
Lastly, it's important to remember that catastrophizing is a common response to anxiety - it doesn't mean that you're broken, or that you're doing something wrong. The fact is, life is full of uncertainty and ambiguity, and it's normal for our brains to jump to the worst-case scenario as a way of coping. But just because it's normal doesn't mean it's helpful. By recognizing when we're catastrophizing, and taking steps to avoid it, we can start living our lives with a little more balance and perspective.
So there you have it - a brief overview of catastrophizing, with some tips for how to deal with it. Remember, life is full of ups and downs, but by practicing mindfulness, gratitude, and self-compassion, we can meet those challenges head-on and emerge stronger on the other side. Keep on keeping on!
Anxiety Treatment in Chicago and Illinois
At Mindful Healing Counseling, we understand the challenges of living with anxiety. That's why our team comprises several therapists specialized in anxiety treatment, offering counseling services virtually to individuals residing in Chicago and throughout Illinois.
Our therapists are experienced and trained in working with people dealing with various concerns such as anxiety, trauma, depression, pregnancy and postpartum concerns, relationship difficulties, life transitions, setting boundaries, managing family dynamics, navigating grief, and more. We prioritize providing affirming spaces for BIPOC and LGBTQ+ individuals. We offer a range of evidence-based treatments including Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), Acceptance and Commitment Therapy (ACT), mindfulness-based approaches, relational therapy, and more. Our services extend to adults of all ages, as well as teens, college students, couples, and families.
Reach out to us today. You can contact us by filling out our contact form or by calling or texting us at 708-419-3171. We're here to support you every step of the way.
