Coping with Catastrophic Thoughts

Many individuals that suffer from panic and acute anxiety tend to immediately jump to the worst-case scenario when faced with a problem, worry or sense of uncertainty.  They may have thoughts like “I didn’t do well on this test, I’m going to fail the class!” or “My boyfriend didn’t call, he’s going to break up with me!” or “My boss called me in for a meeting, I’m going to be fired!”  This tendency to “catastrophize” will likely be familiar if you tend to struggle with feelings of panic. 

One method that I teach and use with my clients that struggle with panic and acute anxiety is called Decatastrophizing.  Here is how it works:

1.     When you find yourself experiencing panic about a situation identify the catastrophic thought by asking yourself what is the worst possible outcome that can happen in this situation?  Evaluate how likely this worst possible outcome is to occur from 0 to 100%.

3.  Next problem solve and empower yourself by asking yourself if this worst possible outcome were to happen, how can I cope, what can I do to manage?

4. Next ask yourself, what is the best possible outcome?  Evaluate how likely this best possible outcome is to occur from 0 to 100%.

5.  Finally ask yourself, what is the most likely outcome/most probable outcome for this situation? Write down the most probable outcome.

After completing this decatastrophizing activity take a deep breath and and notice how you feel.  Practice this exercise each time you find yourself experiencing feelings of panic and severe anxiety.