Catastrophising
“Catastrophising”
Why we do it and tips to let go of it.
“Catastrophising”
A word that I’d never used until I first started meditating.
One that beautifully sums up the negative mental chatter we all suffer from in varying degrees.
It’s the art of making mountains out of molehills.
Catastrophising is a cognitive distortion where we expect the worst, despite evidence to the contrary. It's like wearing dark glasses that turn even the brightest day gloomy.
Why do we do it?
One major theory, The “modular model of the mind”, posits that our thoughts and actions are influenced by specialised, semi-independent modules in our brain that process information automatically and subconsciously.
This means we're often not consciously deciding to think certain thoughts; they arise from complex, unconscious processes within these modules.
Each module has a specific evolutionary function and goal to ensure we survive and thrive.
They’re independent and all shouting at the same time. The one that gets our attention is the one that we recognise as a thought which generates a feeling, an emotion and an action.
Our sense of control is therefore limited, as these modules operate below the level of conscious awareness, dictating the flow of our thoughts more than we control them.
This can explain how our thoughts control us, not the other way around.
The problem is that the world of information has evolved so much faster than we ever could. These basic modules now don’t always serve us as they did when we lived in caves.
As we’re overloaded with information our modules go into overdrive.
The Consequences of Catastrophic Thinking
Such thinking patterns can imprison us in a cycle of constant anxiety, affecting our health, decisions and happiness. It's crucial to break free from these mental shackles to experience life's full potential.
“He suffers more than necessary, who suffers before it is necessary”
– Seneca
Strategies to Counter Catastrophising:
🔍 Identify and Isolate: Recognise when you're beginning to catastrophise. Becoming aware is the first step towards change.
❓ Question the Catastrophe: Interrogate your thoughts. Is the scenario you're dreading a likely outcome, or is there a more probable, positive alternative?
🎈 Lift the Fog with Positivity: Allow yourself to envision a positive resolution. Imagine the steps leading to a successful outcome.
🍃 Ground Yourself in the Now: Practice mindfulness and grounding techniques to keep yourself from spiralling into the 'what ifs.'
📖 Journaling the Journey: Writing down your catastrophic thoughts can help you see them for what they are—fears, not facts. Maybe follow the journey of 10 such thoughts.
I had a lightbulb realisation after a few months of regular meditation, reflection and observing my thoughts.
The first realisation was that they are totally random and the second was that 99.9% of everything I worried about was fiction.
Out the 10 potential outcomes I imagined, invariably number 11 would happen.
That was incredibly liberating and allowed me to let go of them.
As Stoics used to say:
“If you can do something about it then do something about it. There’s no point in worrying.
If you can’t do anything about it then you can’t do anything about it so what’s the point in worrying!”
Some Inspiration for Your Journey:
Watching recommendation 🎥: Catastrophising: How to Stop Expecting the Worst (Mind Known)
A lovely You Tube video from Mind Known with some background and tips on castastrophising.
Reading Recommendation📘
Why Buddhism is True.
In this “sublime” (The New Yorker), pathbreaking book, Robert Wright shows how taking this promise seriously can change your life—how it can loosen the grip of anxiety, regret, and hatred, and how it can deepen your appreciation of beauty and of other people. He also shows why this transformation works, drawing on the latest in neuroscience and psychology, and armed with an acute understanding of human evolution.
You really don’t need to be a Buddhist to read it. It was a game changer for me. The mind module theory above came from this book.
Listening: 📱
App: 'Insight Timer' offers meditations and stories to help reduce anxiety and improve sleep, aiding in mental clarity.
It was my go to early on in my meditation journey and one I occasionally still use when I fancy a treat. A bit like a mental massage.
Final Thoughts
We’re in This Together
Remember, we can often exaggerate the likelihood of negative outcomes, but with the right tools and mindset, we can learn to be more present and view life through a more hopeful lens.
I'm always here to discuss strategies to manage catastrophising or any other topic you're interested in. Reach out any time for a guiding hand.
Embrace today with the wisdom that worrying about tomorrow can't change it, but it can rob you of your present peace.
Feel free to reach out anytime for more tips or even a chat.
And if you have any recommendations or topics you’d like covered.
