In this day and age of instant news updates, constant social media inundation, and the intrusiveness of advertisements and other information, it can be challenging to take one’s surroundings at face value.
Imagine the amount of situations, no matter how severe, in which you have observed some form of negative stimulus or circumstance which caused you to have an unavoidable, or at least subconscious, development of anxiety-ridden apprehensions which leads to the imagination of a catastrophic event, devoid of any logical evolution or evidence.
Yet as we know, and as we collectively continue to “live to tell the tale,” this is an unrealistic way to view the world, and it can wreak havoc on one’s state of mind depending on the severity of the illusory ideologies, as well as one’s propensity for anxiety in general.
To therapists, incidents of this nature are referred to as “catastrophizing,” which is a form of cognitive distortion. According to Courtney Ackerman, MSc., in an article on the subject, cognitive distortions are defined as “Biased perspectives we take on ourselves and the world around us,” and acknowledges that we reinforce them over time without knowing it. [¹]
Cognitive Distortions
Although cognitive distortions manifest in many different ways and are present in every individual, catastrophizing is a common one that can lead to significant difficulty for individuals who struggle with anxiety and other mood disorders.
De-catastrophizing, besides being so fun to say, is an important strategy for challenging these particular distortions before they become problematic. By using these simple tools, one can develop a habit of learning to recognize the damaging catastrophic-laden thought patterns which have been known to play a part in causing anxiety, depression, and other chronic issues.
Cognitive Behavioral Therapy (CBT)
By using a strategy of CBT (Cognitive Behavioral Therapy,) one can begin to work their way through the process of decatastrophizing. Although not complicated, this strategy requires one to modify patterns of thinking in order to alter their state of mind, and takes some practice to perform effectively. The approach in regards to de-catastrophization is as follows:
- Deepen the scope of what the source of this concern is. Sometimes, taking a step back and adjusting perspective on the situation allows one to understand the source of fear/anxiety.
- Establish a concrete probability of catastrophic outcome. Do your best to objectively determine the level of risk of this particular catastrophe occurring. Focus on clear, specific evidence of the likelihood of the catastrophe.
- Determine what the worst outcome could possibly be, given the evidence at hand and level of risk. Often times we think of the worst case scenario, but never think about how rare it would be for that to actually occur. Premeditate a plan for response if this came to be. If this worst case actually did occur (not typically likely), what could you do to get through it?
- Set up a personal timeline for response to this outcome. If the situation does become a reality, develop an idea of what things would look like a week from now, or a month, or a year. Often times the worst case now will be a small blip in our history.
- Come up with a game plan for the alternative, catastrophe-avoided, outcome. If the circumstance does not come to pass, what will your next step be?
Reestablishing Balance
By following this simple set of steps, you can learn to challenge your patterns of thinking in real-time, bypassing the immediate risks of the worst-case scenario by thinking constructively about the building blocks of these particular cognitive distortions.
In a way, the distraction of a proactive, task oriented course of action in the face of what could become a highly uncomfortable and damaging thought pattern re-establishes balance and helps us avoid falling victim to catastrophization.
