How to Stop Catastrophizing: 7 Expert-Backed Tips

Published by Next Step Psychiatry · Lilburn, GA

“What if I lose my job?” “What if that headache is something serious?” “What if everything falls apart?” If your brain’s default setting is to jump straight to the worst possible outcome, you may be caught in a pattern called catastrophizing. While everyone does it occasionally, chronic catastrophic thinking takes a serious toll on your mental health, relationships, and quality of life.

What Causes Catastrophizing?

Catastrophizing is common among people with anxiety disorders, PTSD, and low self-esteem. Ironically, your brain may be trying to protect you—by imagining the worst, it believes it’s preparing you. But in reality, this habit only amplifies fear and keeps you locked in a cycle of worry.

Because catastrophizing often happens subconsciously, it can take time to even recognize it’s happening. That recognition, however, is the critical first step.

7 Strategies to Stop Catastrophizing

1. Catch Yourself in the Act

Start noticing when your thoughts spiral into worst-case territory. Journaling can help—write down the catastrophic thought and the situation that triggered it. Over time, you’ll spot patterns.

2. Ask “What’s Actually Likely?”

When you catch a catastrophic thought, challenge it: What’s the actual probability of this worst-case scenario? What’s the most likely outcome? What would I tell a friend thinking this way?

3. Set a Worry Timer

Give yourself 10–15 minutes to worry, then move on. This contains the spiral without suppressing it entirely.

4. Practice Mindfulness

Mindfulness anchors you in the present moment, pulling you out of a fear-based future. Even a short mindful walk through your Lilburn neighborhood or along the trails at Tribble Mill Park can interrupt a thought spiral.

5. Focus on What You Can Control

Catastrophizing often fixates on things beyond your control. Redirect your energy toward actions you can take right now, no matter how small.

6. Build a Support System

Talk to trusted friends, family, or a therapist when spiraling thoughts take hold. Sometimes an outside perspective is all it takes to see the situation more clearly.

7. Get Professional Support

Cognitive behavioral therapy (CBT) is highly effective at dismantling catastrophic thinking patterns. If anxiety is driving your catastrophizing, medication management may also help. At Next Step Psychiatry, Dr. Aneel Ursani and Fathima Chowdhury, PA-C create personalized plans for patients across metro Atlanta.