Catastrophizing is a cognitive distortion that often affects people with conditions such as depression and anxiety. It involves fixating on the worst-case scenario when faced with a challenge or setback, which only makes handling the matter more difficult.
The first step to stop catastrophizing is identifying irrational thoughts when they occur. If you find yourself consumed by negative thoughts, take a step back and ask yourself what concrete evidence you have to support your belief — if your answer relies on hypotheticals and “what-ifs,” you could be catastrophizing.
Once you’ve identified an irrational thought, choose to replace it with a more balanced narrative and begin brainstorming steps you can take to navigate the situation.
Learning how to reframe your negative thoughts takes time, and in some cases, it may be helpful to consult a mental health professional. Remember to be kind to yourself in the process.
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