10-Point Plan to Help You Stop Catastrophising

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10-Point Plan to Help You Stop Catastrophising

1. Recognise When It’s Happening
The first step is awareness. Begin noticing when your thoughts spiral into worst-case scenarios. Pay attention to words like “always”, “never”, “disaster”, or “ruin”—these may signal catastrophising.

2. Pause and Breathe
When you catch yourself catastrophising, pause. Take a few slow, deep breaths. This helps calm your nervous system and gives you a chance to interrupt the thought before it gathers momentum.

3. Challenge the Thought
Ask yourself: “Is this really likely to happen?”, “What evidence do I have for and against this thought?”, and “Am I predicting the future without facts?” Gently question the validity of the catastrophic belief.

4. Reframe with Balanced Thinking
Try to replace extreme thoughts with more balanced, realistic ones. For example, instead of “This is going to be a disaster,” say, “It might be challenging, but I can handle it step by step.”

5. Limit ‘What If’ Thinking
Catastrophising often comes from “what if” thoughts. When you notice this pattern, try to redirect: “What if things go well?” or “Even if it goes wrong, what could I learn from it?”

6. Focus on What You Can Control
Rather than dwelling on imagined scenarios, focus your energy on practical steps you can take. Ask yourself, “What’s one small thing I can do right now to feel more in control?”

7. Keep a Thought Journal
Writing your thoughts down can help you see patterns and gain perspective. Note the situation, your catastrophic thought, the feelings it triggered, and how you might reframe it.

8. Practise Self-Compassion
Remember that catastrophising often comes from fear or a desire to protect yourself. Speak to yourself kindly, as you would to a friend. “It’s okay to feel worried—I’m doing my best.”

9. Limit Exposure to Triggers
Certain media, conversations or environments may fuel anxious thinking. Be mindful of what you’re consuming and give yourself permission to step away from things that increase your stress unnecessarily.

10. Reflect and Celebrate Progress
At the end of each week, take a moment to reflect. Have you caught yourself catastrophising less often? What helped? Celebrate the small wins—progress builds confidence and resilience.