Imagine that you love your work, but you have one rough morning. You handed in a report, and your manager let you know that there are a few mistakes that need correcting, so you need to review it again before resubmitting. You walk back to your desk, and all you can think is, I’m getting fired.
This is a phenomenon called “catastrophizing,” and it’s a type of cognitive distortion. It’s when our minds jump straight to the worst-case scenario with little or no real evidence for doing so. If you relate to this, it’s not because you are “dramatic.” Your mind is actually working to protect you, but, as is often the case with this negative thinking pattern, it is trying to protect you from the wrong things.
To help you better understand catastrophizing, this page will explore:
Catastrophizing is a well-known cognitive distortion. Let’s begin by unpacking what cognitive distortions are. Cognitive distortions, as the name suggests, are thinking patterns that distort a situation in a negative direction, usually by overlooking the whole truth. They are ways our brain convinces us of a story from a specific angle, often overriding, blocking, or reframing evidence. In research, cognitive distortions are explained as systematic errors in thinking that lead people to interpret themselves, the world, and the future in overly negative or inaccurate ways.[1]
Catastrophic thinking is a form of worst-case scenario thinking, and attempts to understand it have deep roots in cognitive therapy. In early research focused on depression, Aaron Beck described how it is possible for people to fall into a trap of “automatic negative thoughts” and “thinking errors.” And these patterns can make reality feel more threatening or more hopeless than it actually is.[1]
After this point, catastrophizing became prominent in pain research and led to the creation of the Pain Catastrophizing Scale. On this scale, catastrophizing was described as involving rumination, magnification, and helplessness around pain.[2]
But catastrophizing isn’t only present in people with depression and chronic pain, so how can you tell if it’s something you’re prone to?
Catastrophizing often feels like your mind is jumping from worst-case scenario to worst-case scenario, spiraling as time passes.
Catastrophizing examples include jumping to a terrible conclusion over something as ordinary as sending a message and not getting a reply. From the non-response, you might feel abandoned. As another example, in a relationship, if you argue with your partner, you could assume that because of the confrontation, they will leave.
These examples show how, with catastrophic thinking, the mind shifts to “disaster mode” without allowing buffer room to weigh up evidence and other, less-negative, possibilities.
Catastrophizing symptoms usually revolve around thinking patterns, but it can have secondary signs that manifest physically. Symptoms of catastrophizing can include:
Why do some people catastrophize about something when someone else might be completely unfazed by the same thing? Catastrophizing usually develops because the brain is trying to stay ahead of danger. People can be prone to this thinking error for a variety of reasons, but we cover some of the most common causes in the sections below.
Anxiety is a normal response to threats or uncertainty.[3] However, it becomes concerning, sometimes to the point of becoming a disorder, when it is excessive and difficult to control.[4]
Anxiety is linked to anticipation under uncertain threat; when the brain doesn’t know what will happen next, it starts scanning for danger and filling in the blanks with negative outcomes.[5]
For someone prone to catastrophizing, the “unknowns” linked to anxiety can feel even bigger, scarier, and more daunting than they would otherwise. Instead of the unknowns feeling neutral, a person with anxiety catastrophizes by filling in the blanks with anything that could possibly go wrong.
Illness and pain can trigger catastrophizing when someone:
People who catastrophize report more negative pain-related thoughts, stronger emotional distress, and greater pain intensity.[2] This kind of catastrophizing, called “pain catastrophizing,” can also lead to fear, avoidance, and added stress over time.[6][7]
Catastrophizing is closely linked to sleep problems. Research on U.S. veterans found that catastrophizing increased sleep disturbances, including:[8]
Sleep problems and catastrophizing can also create a difficult cycle: negative thoughts keep the mind alert and unable to sleep, while exhaustion the next day leaves less mental energy to question irrational or frightening conclusions.
Obsessive-compulsive disorder (OCD) is not the root cause of catastrophizing, but catastrophic thinking often plays a role in the development of OCD. Even though we all experience unwanted thoughts, someone with OCD may interpret one bad thought as foolproof evidence of serious danger.
For example, if you have OCD, you might have an intrusive thought about harming someone. The catastrophic thinking then makes you believe that if you imagine harming someone, you might actually do it.
What’s more, researchers say obsessions become particularly distressing when ordinary intrusive thoughts are given a catastrophic meaning.[9] So the way people interpret intrusive thoughts predicts OCD symptoms more strongly than just having the thought itself.[10]
The fear-based interpretations can lead to:
These compulsions might bring temporary relief, but they also teach the brain that the feared danger must have been real, which keeps both the OCD and catastrophizing cycle active.
Childhood trauma, particularly emotional abuse, is another major predictor of catastrophizing. Similarly to repeated stress and trauma, research suggests that for people who have experienced childhood trauma, catastrophizing becomes the mind’s learned way of preparing for pain, loss, or danger before it arrives.[11]
Many people with panic disorder not only experience physical symptoms; they often interpret these symptoms catastrophically. A racing heart might feel like a heart attack, for instance. In fact, the cognitive model of panic suggests panic attacks are maintained by catastrophic misinterpretations.[12]
That being said, there is no statistic about how many people with panic disorder experience this thinking error because catastrophizing is measured on a scale rather than being a separate diagnosis. However, the link is strong: in one sample of people with panic disorder, catastrophic thinking predicted panic severity.[13]
AMFM is here to help you or your loved one take the next steps towards an improved mental well-being.
Below we look at a few research-based practices that are proven to help ease cognitive distortions, specifically catastrophic thinking.
Psychotherapy is talk-based therapy where a trained therapist helps you understand your:
In this context, it can help you understand where the catastrophic thinking came from, what keeps it going, and how to respond when the thoughts come up.
There is strong evidence for cognitive behavioral therapy (CBT), which is a form of psychotherapy, for helping with catastrophizing. Research shows us CBT has aided people living with a variety of mental health conditions in which catastrophizing tends to be present, including anxiety disorders and depression.[14][15]
Alongside evidence-based psychotherapy, mindfulness, breathing exercises, meditation, and movement-based practices can be included. This combined approach helps calm the body’s stress response while therapy addresses the fears and thinking habits driving the catastrophic cycle.
Integrating mindfulness can help you take notice of a catastrophic thought without immediately following it into believing the worst outcome. The aim is to bring attention back to what is happening now, while allowing the thought to pass without repeatedly feeding it.
Evidence from research tells us mindfulness-based stress reduction – which combines meditation, body awareness, and gentle yoga – can reduce catastrophizing.[16]
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Catastrophizing can become a serious problem when it affects your sleep, relationships, work, parenting, or ability to make decisions. Or it may just make you feel like you are living in a constant state of worry. If catastrophizing is affecting your life, you are not alone, and it’s worth seeking help.
Our team of professionals at AMFM (A Mission For Michael) Mental Health Treatment would love to help you change your thinking patterns for the better. With the right mental health treatment program and psychotherapy, you do not have to keep living at the mercy of your worst-case thoughts.
We offer an intimate, focused mental health treatment experience for adults in home-like settings that are carefully maintained to be peaceful, comfortable spaces. AMFM Mental Health Treatment provides the full spectrum of care, including residential and outpatient treatment programs.
Our locations in California, Minnesota, and Virginia accept insurance and are in-network with most major providers. To check your insurance coverage for mental health care, simply complete our confidential online verification form or call us at 866-478-4383.
Support is available, and change is possible. Reach out to us if you would like to start the admissions process or learn more about how we can support your mental well-being. Our compassionate team is available 24/7 to answer your questions and provide guidance with no obligation.
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