5 causes of Catastrophic Thoughts (and how to deal with them)

Why can't I stop imagining the worst possible consequences of any situation that arises? Why does my brain think about things I don't want to think about? This is called catastrophic thoughts, they appear in the mind unexpectedly and involuntarily, altering emotions at an extremely intense level.

Both children and adults can have these types of recurring thoughts, and although there are very few possibilities that the tragic outcomes that the patient imagines coming to pass, is unable to let go of them, and as a result, causes emotional discomfort significant. Now, we want to clarify that having a catastrophic thought in a timely manner does not mean that we are suffering from any disorder. On the contrary, it is natural that from time to time some unfounded or unlikely fear assails us as For example, think that the plane falls or that a close relative may have a car accident. traffic.

However, if these ideas happen recurrently, we could say that it is a type of cognitive distortion.. On many occasions, attending to these kinds of thoughts can become very overwhelming and can make it difficult for a person to realize that these ideas are affecting their quality of life.

Therefore, in today's article, we will focus on understanding the causes behind catastrophic thoughts. Ultimately, understanding the source of a problem is a great first step in getting rid of it. Obviously, we will also try to explain how these types of thoughts can be dealt with so that they do not interfere with the day-to-day life of the person who suffers from them.

• We recommend you read: "Intrusive thoughts: why they appear and how to manage them"

What are catastrophic thoughts?

Catastrophists take it for granted, not only that the worst thing they can imagine is going to happen, but that when it does happen they won't be able to deal with it.. By focusing on that single interpretation, they lose sight of other possible alternatives that may occur and ignore all the evidence from the past that shows that they have known how to deal with similar situations before.

It is also common for them to confuse possibility with probability: It is possible for the ceiling to fall on you while you sleep, but the probability is extremely small. So this isn't worth suffering for, is it? Catastrophizing can start as a small thought and then quickly escalate. So we have to be careful what thoughts we feed.

In short, people who have this type of cognitive distortion take the worst case scenario for granted. possible scenarios and that their intention is more focused on what will go wrong than on what could succeed. It must be borne in mind that human beings have the wonderful ability to consider the consequences of a decision or anticipate events that could occur in the future to be prepared. But by not stopping to think about the worst possible outcome, no matter how improbable it may be, it is an alarm that exposes the high probability that you are suffering from a distortion in your thinking.

Causes of catastrophic thoughts

When talking about psychological disorders, it must always be kept in mind that there are several factors that trigger behavior. That is, there is not a single variable that comes into play when developing these thought patterns. Therefore, below, we expose some causes that could be behind catastrophic thoughts:

1. Past experiences:

Some people may have learned to put themselves at their worst as a defense mechanism.. In other words, some people have experienced certain distressing situations, such as a divorce, having an alcoholic parent, having suffered physical or psychological abuse, etc. These people can develop a catastrophic way of thinking that, at a certain point, could even help them cope with their situation, but now they no longer need it. However, they fail to let go of that thought pattern.

2. Anxiety:

Research suggests that people who frequently have catastrophic thoughts are more likely to have an anxiety disorder. In fact, negative thoughts and anxiety are often closely related.

3. Low self-esteem:

Recurring negative and catastrophic thoughts can also be a sign that the person has a poor perception about himself, especially if these ideas are related to his lack of abilities or qualities of him. That is to say, the person has a conviction of not being able to face problems when they come.

4. Control:

The need for control of some people leads them to try to anticipate any eventuality and to prepare for it, this leads them to catastrophizing and hypervigilance.

5. Obsessive-compulsive disorder (OCD):

It is very common for people with OCD to become obsessed with the possibility of major harmful events., such as having a disease or being contaminated with pathogens, suffering robberies or incursions into the home or gas catastrophes, for example. This can lead to experiencing negative or catastrophic thoughts.

How to deal with catastrophic thoughts

At this point in the article, you may be wondering what can be done to deal with catastrophic thoughts that flood the mind. Here are some tips:

• The exhibition. Try reveling in the thought, instead of running away from it. Focusing on the consequences of your worst fears can help. It is an option that is useful in many cases. For example, think about what would happen if you did lose a family member. Try to visualize what your life would be like, what steps you would take to overcome the situation, etc.

• The distraction. When the thought strikes you, focus on a certain activity or task. You can try your favorite series, some music, a night walk or whatever works for you to distract your mind from that thought.

• the postponement. One of the characteristics of catastrophic thoughts is that the person who suffers from them is not able to abandon them. Therefore, it is advisable to try to negotiate with yourself the postponement of these thoughts for just a few minutes and try to gradually increase the time you hold without giving in to they.

• The acceptation. You may not be able to control your mind and prevent catastrophic thoughts from appearing, but you can Set yourself the objective of learning to manage them in such a way that you can minimize the anxiety that produce.

• The expression. Sometimes talking or writing about your fears can help. Some therapists recommend these types of practices, as they can help clear the mind. There are people who get relief by drawing their fears or making up songs that talk about them. Even while you're drawing or trying to create a song, you may be able to put the fear out of your mind.