Cognitive Distortion: Catastrophizing

What it is and Why it’s Important to Manage It

“Magnifying,” also known as “catastrophizing” or “making a mountain out of a molehill,” is a cognitive distortion commonly associated with negative thinking patterns and is prevalent in various mental health challenges, including depression and anxiety. It involves blowing things out of proportion, exaggerating the importance or potential consequences of a situation, and focusing on the worst possible outcomes.

Individuals who experience magnifying tend to perceive minor setbacks or negative events as overwhelming or catastrophic. They often predict disastrous outcomes and believe that the worst-case scenario is not only likely but inevitable. This distortion can occur in various areas of life, such as personal relationships, work or school performance, health issues, or social interactions. Magnifying as a negative thinking error intensifies the emotional response to a situation. For example, someone might receive a slightly critical comment and immediately interpret it as evidence that they are unlovable or worthless. This distorted thinking can lead to a cycle of negative emotions, self-doubt, and anxiety. Over time, it may contribute to the development or maintenance of mental health challenges like depression or generalized anxiety disorder.

Individuals experiencing depression often exhibit magnifying tendencies by amplifying their negative thoughts, feelings of hopelessness, and self-criticism. They may see even minor setbacks as proof of their incompetence or unworthiness. This distorted thinking reinforces the negative emotions associated with depression and makes it difficult to see situations realistically or find effective solutions. Similarly, individuals with anxiety disorders frequently engage in magnifying by fixating on potential threats or dangers. They anticipate catastrophic outcomes, even in situations with a low risk of harm. This magnification of potential risks can fuel intense anxiety, avoidance behaviors, and significant distress.

Catastrophizing is a big word for making a mountain out of a molehill. It’s a cognitive distortion in which a situation is overblown and/or future expectations are considered bleak. Albert Ellis – noted cognitive psychologist specializing in Rational-Emotive Therapy – first coined the term, describing catastrophizing as experiencing “an irrationally negative forecast of future events” (Quartana, Campbell, & Edwards, 2009, p. 745).

Individuals who catastrophize become anxious as they overestimate the probability of a poor outcome. While we all experience disappointments, a catastrophizer might perceive a setback (e.g., failing a test) as the end of the world. Catastrophizing is not pleasant, as it involves extensive and irrational worry over what might happen in the future. Sometimes individuals catastrophize as a way of protecting themselves from getting hurt. For example, catastrophizers may consciously or unconsciously believe that by only expecting the absolute worst, they will be less hurt or disappointed if things go wrong.

However, like seeing a glass as half empty, the catastrophizer’s viewpoint is pessimistic and uninspiring. Because this type of negativistic thinking reduces a person’s likelihood of taking reasonable and important risks (e.g., looking for a new job, traveling, committing to a partner, etc.), the ultimate outcome of catastrophizing is to shield oneself from some of life’s most meaningful and joyous experiences.

Examples in different scenarios

Other areas where individuals often blow things out of proportion include family, relationships, safety, and vanity – among others. Some examples follow.

• When you’re not hired following a job interview you think you won’t be able to attain any job at all, ultimately resulting in poverty and homelessness.
• When giving a presentation you expect to experience embarrassment and failure, leading you to never show your face at school or work again.
• When receiving a shot from the doctor you expect it to be so overwhelming that it will result in you fainting.
• When a romantic relationship ends and you perceive yourself to be unlovable.
• When you perceive your child’s skinned knee as suggesting that the playground is a far too dangerous place for your child to play.
• When you get a pimple and you believe everyone sees you as ugly.
• After breaking your diet for a cookie, you believe you are a total failure at dieting and destined to be overweight forever.
• After experiencing consistent headaches over the course of a week, you believe that you are suffering from a brain tumor.
• After a food poisoning incident, you believe that all restaurants are dangerous and associated with terrible health outcomes.
• When you believe that riding in a boat is dangerous, because it is sure to sink, causing all the passengers to drown.
• A new driver experiences a fender-bender and decides never to drive again because they will always be a terrible driver.
• When you make a mistake preparing a special dinner and you think that you are a terrible cook and can’t do anything right.
• A jogger trips over a rock and decides they are uncoordinated and that continued running is likely to result in serious injury.
• A child watches a scary movie and becomes convinced that it will come true.
• After hearing about a shark attack on the other side of the world, a person believes it’s unsafe to set foot in the ocean.

(Positive Psychology Website)

Decatastrophizing

While irrational and negatively impacting how we feel, mild cognitive distortion plays a part in our everyday thinking. Our mind convinces us that something is real when it isn’t. When it becomes exaggerated or irrational, faulty thinking, such as catastrophizing, can damage our psychological wellbeing (Chan, Chan, & Kwok, 2014). Research has shown that catastrophizing is common among those who suffer from anxiety and depression and even has physical implications. Indeed, such repetitive negative thinking is a “major psychological determinant of negative outcomes for pain problems” (Flink, Boersma, & Linton, 2013). While such thinking is unhealthy and ineffective as a coping strategy, some simple tips and techniques can help your client avoid habitual catastrophizing:

• Take a step back: Try not to focus on the worst-case scenario; instead, consider how it has played out in the past.
• Catastrophizing is negative: Recognize that while anxiety can help protect us from danger and motivate us to take action needed to avoid a problem, catastrophizing is negative. It stops us from giving focus to the actual situation and responding appropriately.
• Recognize catastrophic thoughts: Are our thoughts and beliefs realistic and appropriate to what we know of the situation? By becoming more aware, we can choose how to manage our cognition. Catastrophizing examples include:
  • If I fail this exam, I will never get the job I want.
  • If this relationship doesn’t work out, I will never find the right person.
  • If I admit I don’t know something at work, they will think I am useless and fire me.
• Challenge our catastrophic thoughts with evidence: Based on experience, how likely is it that my worry will come true? For example:
  • I took an exam in the same subject last month and passed.
  • If the worst happens and I fail, I can retake the exam next month.
• Maintain perspective: Maintain perspective and focus on the reality of the situation.
  • How will I feel after a week, month, year?
  • How will it look in five years?
• Imagination and visualization: Imagination and visualization are both valuable tools for facing up to problems and revisiting past experiences.
  • Imagine walking through the above steps while offering advice to a friend.
  • Imagine walking through them in the future, when nothing bad happened.

Cognitive Behavioral Therapy Skills Training

Addressing magnifying as a cognitive distortion is an essential component of cognitive-behavioral therapy (CBT), which is a widely used therapeutic approach for treating depression, anxiety, and other mental health challenges. Therapists help individuals recognize and challenge these distortions by examining the evidence for and against their catastrophic thoughts. By reframing and replacing magnifying thoughts with more balanced and realistic perspectives, individuals can reduce their anxiety, improve their mood, and develop healthier thinking patterns. In addition to therapy, self-help strategies like mindfulness, relaxation techniques, and journaling can also be beneficial in managing magnifying tendencies. These approaches can help individuals cultivate greater awareness of their thoughts, challenge their automatic negative thinking patterns, and develop a more balanced outlook on life’s challenges.

Cognitive restructuring and decatastrophizing are two cognitive-behavioral techniques used to address the cognitive distortion of catastrophizing. Catastrophizing refers to the tendency to imagine the worst possible outcome in a given situation and exaggerate the potential negative consequences. It involves a biased and irrational way of thinking that can lead to increased anxiety, stress, and distorted perception of reality. Cognitive restructuring and decatastrophizing aim to challenge and modify these cognitive distortions.

Cognitive Restructuring:

Cognitive restructuring involves identifying and challenging the negative and irrational thoughts associated with catastrophizing. This technique helps individuals examine the evidence, logic, and alternative interpretations of their catastrophic thoughts. Here’s the general process:

• Recognize catastrophic thoughts: The first step is to become aware of the catastrophic thoughts that arise in a given situation. Pay attention to the specific content and language used in these thoughts.
• Evaluate the evidence: Examine the evidence supporting the catastrophic thoughts. Often, people discover that their catastrophic predictions are based on assumptions, biases, or insufficient evidence. Look for objective and realistic evidence that contradicts the catastrophic thinking.
• Challenge the thoughts: Once the evidence is evaluated, challenge the validity of the catastrophic thoughts. Identify logical errors, cognitive biases, or cognitive distortions involved in the thinking process. Ask yourself questions like: “What is the likelihood of this worst-case scenario actually happening?” or “Are there alternative explanations or outcomes that are more realistic?”
• Generate alternative thoughts: Replace the catastrophic thoughts with more balanced and realistic alternatives. Look for alternative interpretations, positive aspects, or neutral explanations that are supported by the evidence. These new thoughts should be more accurate and less catastrophic.
• Practice and reinforce new thinking patterns: Regularly practice the new alternative thoughts and reinforce them through repetition. This helps to strengthen the neural pathways associated with the more balanced and realistic thinking patterns.

Decatastrophizing:

Decatastrophizing is a specific technique used to challenge catastrophic thoughts by examining the perceived consequences of an event. It involves a step-by-step process to put the feared outcome into perspective and reduce its perceived impact. Here’s how it works:

• Identify the catastrophic thought: Identify the specific catastrophic thought that is causing distress or anxiety.
• Examine the worst-case scenario: Explore the absolute worst outcome that you imagine might happen. Identify the specific consequences, emotions, and sensations associated with this outcome.
• Evaluate the likelihood: Consider the actual probability of the worst-case scenario occurring. Often, catastrophized events are highly unlikely or even improbable.
• Identify coping strategies: Generate a list of potential coping strategies and resources that you can employ if the worst-case scenario were to happen. This helps to build a sense of preparedness and control.
• Consider alternative outcomes: Explore alternative, more realistic outcomes between the best-case and worst-case scenarios. Look for more probable and less catastrophic possibilities.
• Reassess the impact: Finally, evaluate the actual impact of the event by considering the alternative outcomes and coping strategies. Recognize that even if the worst-case scenario were to happen, you have the ability to cope and recover.

Both cognitive restructuring and decatastrophizing techniques are aimed at challenging and modifying catastrophic thoughts and replacing them with more accurate, balanced, and realistic thinking patterns. By practicing these techniques, individuals can reduce anxiety, improve their problem-solving abilities, and gain a more objective perspective on challenging situations. It is often helpful to work with a mental health professional experienced in cognitive-behavioral therapy to effectively implement these techniques.

Reaching out for professional support

It’s important to note that while magnifying is a common thinking error in depression, anxiety, and other mental health challenges, it can also occur in individuals without diagnosed conditions. If you or someone you know is struggling with magnifying or other negative thinking patterns, seeking professional help from a mental health provider is recommended to receive an accurate diagnosis and appropriate treatment.

Sources

Chan, S. M., Chan, S. K., & Kwok, W. W. (2015). Ruminative and catastrophizing cognitive styles mediate the association between daily hassles and high anxiety in Hong Kong adolescents. Child Psychiatry & Human Development, 46, 57-66.

Flink, I. L., Boersma, K., & Linton, S. J. (2013). Pain catastrophizing as repetitive negative thinking: a development of the conceptualization. Cognitive behaviour therapy, 42(3), 215-223.

Quartana, P. J., Campbell, C. M., & Edwards, R. R. (2009). Pain catastrophizing: a critical review. Expert review of neurotherapeutics, 9(5), 745-758.

Catastrophizing and Decatastrophizing: A Comprehensive Guide; 7 Oct 2020 by Heather S. Lonczak, Ph.D.; Scientifically reviewed by Gabriella Lancia, Ph.D. Website: Positive Psychology (Blog) https://positivepsychology.com/decatastrophizing-worksheets/

Decatastrophizing Tools, Worksheets, and Role-Plays; 24 Sep 2020 by Jeremy Sutton, Ph.D.; Scientifically reviewed by Gabriella Lancia, Ph.D. Website: Positive Psychology (Blog) https://positivepsychology.com/catastrophizing

Decatastrophizing (prompts) Chat GPT by Open AI