Do you find yourself often imagining the worst case scenario, or unable to stop worrying that something is going to go wrong?

There's a word for that: catastrophising. (Or catastrophic thinking.) 

We all do it from time to time. But if you feel like it's taking over your life, there are ways to make it easier. 

On this page, find out more about what catastrophising is, what triggers it, and how to stop it. 

What is catastrophising?

Catastrophising is when you jump to conclusions by predicting a negative outcome. 

For example: your partner doesn't text back right away, and you start thinking they must be upset with you, or maybe even that they're thinking about leaving you. 

It doesn't stop there. Not only do you predict a negative outcome, but you also imagine that it would be a disaster or catastrophe.

For example, thinking that if your partner did leave you, you'd never find another partner or find love again.

Catastrophising often follows a distinct thought pattern of escalation. For example, a person will start with a thought, such as “I feel lonely”, and then think “I’ve been on so many Grindr dates. I’ll never find love.”

Catastrophising is a concept from CBT, or cognitive behavioural therapy. CBT therapists call it a type of "cognitive distortion". 

What are cognitive distortions?

"Cognitive distortions" are distorted or irrational ways of thinking that negatively shape our experiences and how we see the world. 

Catastrophising would be one example. When you catastrophise, you jump to negative conclusions about the future, which changes your experience in the present by making you feel anxious. 

Here are some other examples of cognitive distortions:

• Overgeneralisation: Drawing broad, sweeping conclusions from one specific piece of evidence. ("I got rejected by another gay man – this means that all gay men will reject me.")
• Personalisation: Taking responsibility for things that aren't really in your control, or making things about you. ("If I could just do what they wanted, then my mum/dad/partner wouldn't be in such a bad mood.")
• "Shoulds": Any statement that says you "should" be or do something. ("I should be less anxious about queer dating", or "I should try to look more feminine".)

What triggers catastrophising thoughts?

Working out what triggers your catastrophic thoughts is an important part of stopping them. Those triggers might look different for everyone. 

Below are just a few examples of triggers for catastrophising:

• Uncertainty: When we feel out of control or unsure what's going to happen, our minds might try to regain some clarity by filling in the gaps. It can be your brain's way of trying to help, even if it doesn't feel helpful!
• World events and news: Unsurprisingly, research has shown that consuming the news can lead to more negative mindsets and feelings. That doesn't mean we shouldn't stay informed, but it's important to notice how it impacts you. 
• Past experiences: When we've had negative experiences in the past, it can create fear that something similar is going to happen again – even if there's no reason why it should. 
• Underlying mental health problems: If you feel anxious or low generally, or if you struggle with a condition like OCD (obsessive compulsive disorder), you might be more prone to catastrophic thinking. 

How to stop catastrophic thinking

Know your triggers

Working out what triggers your catastrophic thinking is the first step towards being able to control or stop it. 

Take a look at the list of possible triggers above, and see if you recognise anything in the list. 

If it feels comfortable and safe to do so, you could also try thinking about the last time you noticed yourself catastrophising. What was happening, and how were you feeling at the time?

You might find it helpful to journal about this, or keep a log of any catastrophic thoughts you have, to try and spot the patterns. (You could try journaling with Voda.)

Practice de-escalating the thought

Next time you notice that you might be having catastrophic thoughts, try writing down what you're worried about. 

Then, put the thought on trial. Ask yourself: is it likely that this will come true? What is the evidence for and against it? If it was to come true, what would happen next?

Asking yourself these questions in a calm, controlled way like journaling – either in a physical journal, or with an app like Voda – can help you to de-escalate the thought process. 

Offer yourself alternative outcomes

Instead of focusing entirely on the possible negative outcome, walk yourself through some other potential (positive) outcomes.

This can take some practice, but it can be really helpful for some to visualise possible happy endings. 

If the scary outcome feels possible, why shouldn't the good outcome feel possible too?

Practice mindfulness

When we're catastrophising, we're often swept up in worrying about the future. Grounding and mindfulness techniques are all about teaching your body that it can relax and feel safe in the present moment. 

This could mean using deep breathing, meditation, or somatic movements (like tapping or rocking) to help soothe yourself. 

You can find some ideas for how to practise mindfulness on Voda.

Remember: it is just a thought

It sounds simple, but it's important to remind yourself that sometimes, a thought is just a thought. 

Not everything that comes to mind will come true. 

Learning how to detach ourselves from our thoughts is an important technique for releasing the power they have over us. 

Try this: can you visualise your catastrophic thoughts as clouds, passing you by in the sky? They might cast a shadow for a moment, but then you can watch them float away. 

Take care of yourself

Stopping catastrophic thinking isn't just about how you respond to negative thoughts in the moment. 

It's also about making a holistic effort to take care of yourself. Because when you're doing better generally, you might feel less likely to get pulled into negative thought spirals. 

Check in with yourself: have you slept well today? Have you eaten, and drunk enough water? Do you have any unmet needs?

Taking care of yourself with love and compassion is an important step towards a healthier, happier mindset.

Try Voda, the LGBTQ+ mental health app

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LGBTQIA+ people commonly experience more stress due to living as a minority in society – which might also make us more prone to catastrophising. 

For example, we might worry about our loved ones rejecting us if we came out. For many of us, this is a very real concern. But it doesn't mean that coming out will necessarily end in disaster. 

We likely have some friends who can be there for us, even if others might reject us. There are also communities and organisations waiting to support us.

Voda is the mental health and wellbeing app that's created by us, for us – to address fears and worries exactly like this one. 

If you're part of the LGBTQ+ community and struggling with catastrophising, you might find Voda's practical support helpful. Download it from the App Store or Google Play.