If catastrophic thinking is getting in the way, try these techniques to quiet it.
Can’t stop thinking the worst? Keep reading, because in this article, we’ll discuss:
Catastrophic thinking is a cognitive process in which individuals imagine events or potential events to have the worst possible outcome. It often occurs as a symptom of a number of psychosomatic diagnoses such as General Anxiety Disorder or OCD, but it can happen to anyone. Individuals can find themselves terrified that their perfectly healthy pet will suddenly become sick, that their coworker is trying to sabotage them, or even that their family has been pretending to care about them. These scenarios might seem extreme, but catastrophic thinking doesn’t require logic—it’s what our brains do to try and prepare us for the worst, even if it’s the least likely course of events.
Trying to stifle concern can often have adverse effects. Even though these thoughts might not be productive, they’re normal. Responding to them along the lines of “I can’t believe I’m having these thoughts, I must be a terrible person” or other forms of judgement can lead to a spiral of more irrational thoughts and emotional responses. Adding a moral assessment to the mix is not only unwarranted, but it deepens the feeling of guilt. Instead of feeding into these thoughts, it’s better to acknowledge them. Sometimes, the acknowledgment of these thoughts alone is enough to shut them down.
Multiple thoughts that center around the words “should,” “should’ve,” or “must” are signs that a catastrophic spiral may be beginning. Albert Ellis, the creator of Rational-Emotive Behavior Therapy, warned his patients against the use of the words “should” or “must.” These words are absolutes, which are problematic for a number of reasons.
Firstly, because they foster unrealistic expectations. The world is full of factors that don’t behave as one believes they “should” or “must.” Thinking your partner should call you back within the hour otherwise they must be cheating puts an unfair pressure on all parties involved.
Secondly, this manner of thinking sets up the individual for self-criticism or even failure. Thinking you should give up studying because you’re going to fail your exam no matter what creates an absolute that wasn’t originally there.
Instead of thinking about outcomes of the past or the future, like what could have happened or what might happen, it can be beneficial to focus on what is happening here and now. A 2023 study that focused on time-based thinking during the COVID-19 pandemic found that greater mindfulness and focus on the present led to a decrease of anxiety and stress. In particular, one of the biggest differences they noticed was whether or not participants perceived a “limited future.” Those who participated in mindfulness training and focused on the present OR future opportunities were able to create a buffer against stress and anxious thoughts. By focusing only on what was in their control, they were able to create a broader concept of the future. This is important in preventing catastrophic thinking because catastrophic thought patterns primarily deal with the obsession on one specific outcome—in other words, a limited future. Believing in a broad number of outcomes from the beginning reduces the thoughts of specific negative ones.
As simple as it seems, a quick and easy way to deal with catastrophic thinking is simply to interrupt it with more urgent tasks. When the mind is focused on completing a set of tasks, there is less room to ruminate. Certain kinds of tasks serve this purpose better than others. Specifically, highly cognitive tasks, or ones that take the most brain power are the best for this purpose. Here are some examples:
Listening to music has numerous benefits, some of which include stress reduction. Certain aspects of music listening are especially important in shutting down catastrophic thinking.
Listening to music triggers the part of your brain responsible for decision-making and rationalization. This can help you avoid jumping to conclusions. It also triggers the part of your brain that processes emotional reactions, helping shift your mood from a pessimistic one to one that matches the song you’re listening to.
Even just reducing stress is significant, because stress is the major contributor to catastrophic thoughts.
For some people, avoiding the thoughts isn’t enough—they need to address them head on. When faced with catastrophic thoughts, it can be helpful to ask yourself where that thought comes from. If it’s insecurity, regret, or fear driving your thought processes, try to find the root of those feelings.
Once you understand what emotion is causing these thoughts, try to source it back to a specific event. For example, someone may be plagued with thoughts that they’re not good enough for the person they’re dating and they’re certain you’re going to let them down. Say we’ve established that insecurity is causing the issue. The next step would be to ask themselves why they feel that way. Was it a comment someone made? Is it a projection of a different issue?
Then, once you’ve identified the cause, consider if there’s sufficient evidence to warrant your catastrophic thoughts. Oftentimes, trying to make a list of the evidence is one of the best ways to see that it doesn’t exist. This lack of proof can be enough to shut catastrophic thinking down quickly.
Most opportunities for failure are also opportunities for success. Instead of considering the consequences of failure, consider the benefits of success. A college student convinced they’re going to fail their test is only thinking about how disappointed their parents will be. Instead, focusing on how proud their parents will be if they pass doesn’t only promote positive thinking, it can also serve as motivation.
Approaching the situation from a place of gratitude and surrounding yourself with positive people can also make a difference. Instead of focusing on how much you have to lose, you can focus on how lucky you are to have something so important to lose. Positive people will encourage gracious behavior and discourage negative thinking.
If the catastrophic thinking came true despite the unlikelihood of such events occurring, it can be helpful to come up with a game plan. Say that your coworker is trying to sabotage you. You can do nothing but worry, or you can have jobs you already looked into in case you need to find a new employer. Say your pet does suddenly become sick. Maybe you already have health insurance for them, or emergency funds set aside. For some people, the only way to avoid thoughts of the worst possible outcome is to make that future bearable by taking actionable steps.
If the catastrophic thoughts are frequent and severe enough to significantly impact your quality of life, it might be time to consider other options. For individuals who struggle with catastrophic thinking due to a diagnosis of OCD or GAD, for example, therapists may be needed to help break down why they are thinking this way and what strategies would best be employed to change this style of thinking over a long period of time.
Cognitive Behavioral Therapy, also known as CBT, has surged to the forefront of mental health treatment in the past couple of decades. This treatment strategy is goal-oriented, and focuses primarily on coping strategies to change the way we think, and in turn, change the way we behave. CBT in particular is commonly used in psychotherapy to manage client’s irrational thought processes, like with catastrophic thinking.
Music Therapy is an ideal option for those who may struggle with more traditional forms of therapy. It involves a board-certified music therapist who works with an individual. Unlike just listening to music, music therapy is specifically catered to the individual, and can include guided imagery in music (GIM), songwriting for processing emotion, and more. Music therapy can appeal to individuals who:
In the case of catastrophic thinking, a music therapist might recommend music performance over music listening, because music performance requires higher precision control over motor execution and auditory perception systems. As previously mentioned, any highly cognitive activities can distract the brain from ruminations like catastrophic thoughts. A 2023 literature review found that the cognitive and motor skills developed when engaging in the creative process of music engage brain pleasure pathways, especially when one is very familiar with the material. So not only can playing music under the guidance of a music therapist help with catastrophic thinking in the moment, but you can develop skills that decrease the brain’s need to have these thoughts at all.
