How to spot and stop catastrophizing, according to therapists

What is catastrophizing?

Catastrophizing is a type of cognitive distortion that makes the worst-case scenario seem not only possible but inevitable. Put simply, it assumes a catastrophe is imminent. “It’s not just, ‘This probably won’t go well,’” says Blaine Stephens, a licensed professional counselor at Thriveworks. “Catastrophizing says, ‘This will definitely go badly and I won’t be able to handle it.’”

Most of us experience this type of thought spiral from time to time, especially when life feels hard, stressful, or uncertain. But cognitive distortions like this can be more frequent and severe alongside certain mental health conditions like anxiety, depression, and PTSD, says Hallie Kritsas, a licensed mental health counselor at Thriveworks.

When you have anxiety or you’re faced with uncertainty, catastrophizing can sometimes feel productive—like we’re just preparing for the worst so we aren’t caught off guard. “Anxiety pushes you to think ahead, scan for problems, and stay on top of details, and that can look useful on the surface,” Stephens says. It can also give you a (false) sense of control to imagine what you might do if something bad did happen, Kritsas adds.

But the catch with catastrophizing is that it doesn’t actually lead you to a solution—it keeps you ruminating on the possible outcomes. Think of it this way: Instead of getting a head start, your mind is running on a hamster wheel, spending a lot of time and energy on possibilities that may or may not come to pass. “Motion is not the same as effectiveness,” explains Stephens. That’s why, in the end, you’re left more exhausted and overwhelmed, not more prepared.

How to know if you’re catastrophizing

It’s not always easy to catch ourselves catastrophizing in the moment, especially when current real-world events make the worst-case scenarios seem reasonable (maybe even likely). But learning to catch yourself when you’re catastrophizing is the first step to managing these thought spirals. Here are a few signs your mind has moved past preparation and into catastrophizing:

You skip a few steps ahead. Not only is catastrophizing future-oriented, it usually gets way ahead of reality, Stephens says. For instance, let’s say you get a mysterious meeting invite from your boss. It’s not irrational to wonder (and even worry) about what’s going to happen at the meeting. But if you start skipping ahead to worrying how you’ll make rent if you lose your job, you might be catastrophizing.

Most of your imagined outcomes are extreme. There’s nothing wrong with considering what might unfold in the future. But when catastrophizing, people don’t usually consider the mundane, far more likely options, Kritsas says—like that your boss wants to give you constructive feedback on a project, not fire you for dropping the ball.

You’re using absolute, all-or-nothing language. For example, “I will never financially recover from this,” rather than “This will cost me a lot of money.” Catastrophizing favors black-and-white thinking over any middle ground, Kritsas says.

Your feelings are based on predictions instead of facts. This is often a consequence of jumping too far ahead, Stephens points out. Sure, there might be a real concern at the center, but you’re catastrophizing when you start reacting to an imaginary and unlikely “what if”—like panicking about a hurricane when it’s not even hurricane season, as Kritsas puts it.

You’re preoccupied with how you’ll cope. Remember, the underlying belief that comes with catastrophizing is, “Things won’t be alright and I won’t be OK,” Stephens says. So whether you have those thoughts directly or find yourself ruminating on how you’ll handle an imagined disaster, catastrophizing leaves you bracing for something that hasn’t happened yet.

How to stop catastrophizing

Once you’re aware of your catastrophizing, you can start noticing and naming it when it comes up, Kritsas says. That can be as simple as saying to yourself, “Oh, that’s a catastrophic thought.”

With that as your foundation, the following tips can help you reality-check your spirals and replace catastrophic thoughts with more rational, productive ones.

1. List out some OK-case scenarios.

You don’t always have to look on the bright side if it feels unrealistic (though feel free to give it a shot if you’re open to it). When your brain is serving you only bad outcomes, imagining a few neutral scenarios is often an easier first step, Kritsas says.

If you’re anxious about that mystery meeting with your boss, it might not feel authentic to assume the best-case scenario (like that they’re offering you a raise). But there are probably a few neutral outcomes that are more likely than getting fired or promoted, like that a new project came up or they have some general feedback to share.

2. Play “Fact or Fortune-Telling”.

In the face of uncertainty, our brains tend to fill in the blanks with a mix of mental shortcuts to help prepare us for potential dangers, Kritsas says. The next time you’re anxious about something, try writing down one list of things you know to be true and one list of worries and predictions.

For example: “I haven’t heard back from the doctor’s office yet and I’m anxious about it” is a fact. “Something must be seriously wrong” is a prediction. Labeling the difference won’t make the worry disappear, Kritsas says, but it can stop your brain from treating a guess like a guarantee.

3. Play out the tape.

You can also employ a bit of exposure therapy by digging into the thought using a technique Stephens calls playing out the tape. “Let’s go with the idea—let’s say the bad thing happens,” he says. “Then what? What would you do?” Take it step by step. OK, your partner dumps you. Then you’d probably spend a few days in bed feeling awful. Then you’d have to tell your friends and family, which would be hard. But then some of them would rush to your support and try to make you feel better. And so on…

“The goal is to expose you to the idea that you can sit with discomfort and it will pass,” he explains. It also directly challenges the part of catastrophizing that says you can’t handle this—because by the time you play it out, you’ll remind yourself that you probably can.

4. Bring it back to today.

Catastrophizing pulls you into a future you can’t control, so the goal is to return to what’s in front of you, Stephens says. Ask yourself: What actually needs my attention right now? Sometimes the answer is simple and practical—you need to get some sleep before tomorrow’s meeting. Or it might be sitting with the feeling beneath the spiral, like turning “I’m going to die alone” into “I’m craving more connection.”

From there, focus on one concrete step. That could be something active, like texting a friend, updating your dating profile, or refreshing your resume (just in case). Or it could be something to help tend to big emotions, like trying a grounding exercise or booking an appointment with a mental health provider. Ask yourself: “What is one thing that’s in your control today?” Kritsas says.

5. Set a boundary around the thought.

Catastrophizing isn’t just about the first thought, it’s the mental domino effect that follows, Stephens says. You’ve already considered the worry, maybe even taken action on it, but your brain keeps adding new “what ifs” and contingency plans. That’s your cue to step in and ask, “Have I already thought through this once?” If the answer is yes, you’re probably not problem-solving or mentally preparing anymore. You’re just stuck in a cognitive distortion loop.

At that point, imagine putting the thought into a container. You can say to yourself: “I’ve already done what I can with this for right now. I’ll come back to it tomorrow,” or even set a literal “worry window” to brain dump in your journal later in the day. You’re not trying to suppress the thought, just stop it from taking over your day.

When to talk to a therapist about your catastrophizing

A certain amount of spiraling about the future is human, especially right now. But it can become a problem when you start avoiding things you need or want to do, you’re struggling to focus, or you’re so overwhelmed by potential outcomes that you can’t make decisions or follow through on anything. You’ll know it crosses a line when your catastrophizing makes it hard to fulfill your responsibilities, maintain relationships, or “just literally function,” as Stephens puts it.

That’s where therapy can help. While the strategies above can take the edge off in the moment, working with a professional can help you understand where your thought patterns are coming from and how to change them long term.

Cognitive behavioral therapy (CBT) is one of the most common approaches, Kritsas says, since it focuses on identifying our automatic thoughts and challenging cognitive distortions. But it’s not the only option—approaches like acceptance and commitment therapy (ACT) can help you relate to your thoughts differently, while mindfulness skills can keep you oriented toward the present. If you need support regulating the emotions that come up with your thoughts, dialectical behavior therapy (DBT) tools may come in handy, too.

There’s no one-size-fits-all approach, but a mental health provider can point you in the right direction.

Frequently asked questions (FAQs)

What is the difference between catastrophizing and realistic concern?

The biggest difference comes down to proportion and usefulness. Realistic concern is grounded in what you know and helps you prepare or take action in the present. Catastrophizing, on the other hand, skips past more likely outcomes and lands on extreme, worst-case scenarios—then treats those as inevitable. It often relies on predictions rather than evidence, leaving you feeling like you won’t be able to cope with what happens. In short, realistic concern leads to decisions, while catastrophizing leads to spiraling.

Can catastrophizing be a symptom of anxiety or depression?

Yes. While anyone can catastrophize occasionally—especially during stressful or uncertain times—it’s more common and persistent in people with anxiety-related conditions like generalized anxiety disorder or social phobia, which keep the brain on high alert for threats. Catastrophizing can also show up in other mental health conditions, like depression and PTSD.

How do I stop catastrophizing about things I can’t control?

Start with awareness. The sooner you notice and name catastrophizing for what it is, the easier it is to step back and use other tools. From there, it’s about responding differently to the thought. That might mean reality-checking your thoughts, widening your perspective to include more likely outcomes, or reminding yourself that you’ll be able to cope if something difficult does happen. You can also shift your focus back to the present by asking what’s actually in your control or setting boundaries when you notice yourself stuck in a loop.

Is catastrophizing the same as negative thinking?

When it comes to the specific negative thought patterns we fall into, there’s a lot of overlap. Catastrophizing is one type of cognitive distortion, and it can look similar to others, such as all-or-nothing thinking (which often leads to black-and-white thinking), overgeneralization (which can leave you believing good things never happen), and mental filtering (which can make you focus only on the negative). Catastrophizing specifically refers to the tendency to jump ahead to the worst possible scenario and assume that’s the most likely outcome. So while catastrophizing is a type of negative thinking, not all negative thinking is catastrophizing.

What type of therapy is best for catastrophizing?

There’s no single best therapy for catastrophizing, but cognitive behavioral therapy (CBT) is often a go-to since it helps you identify automatic thoughts and challenge cognitive distortions. Other approaches can be helpful depending on your needs. For instance, acceptance and commitment therapy (ACT) focuses on changing your relationship to those thoughts, while mindfulness-based approaches help you notice them without getting pulled in. A provider can help you figure out what’s driving the pattern and choose an approach that works for you.