Are you catastrophising?

We’ve all had those moments where a small problem suddenly feels like a looming disaster. An "absolute nightmare" as my mum likes to call them.

That’s catastrophising: a cognitive distortion: a habitual way of thinking that magnifies threats and interprets situations as far worse than they actually are. It’s not a flaw or a failure, just a learned pattern of thought that can be unwound with gentle awareness and some psychological tools and support

A bit of science: how thoughts shape experience

At the heart of catastrophising lies an idea central to Cognitive Behavioural Therapy (CBT): it’s not the event itself that determines our emotional outcome, but how we interpret it. The classic CBT formulation makes this visible by linking triggering events to our thoughts, feelings and responses.

Psychology tools

A related practical idea is the E + R = O formula (Event + Response = Outcome). First popularised in self-mastery literature by Jack Canfield and often used in coaching and performance psychology, this formula emphasises that while we can’t control every event that happens to us, we can control our response – and that response plays a central role in the outcome we experience.

In moments of stress or worry, our instinctive response tends to be rapid and driven by fear. That’s useful in genuine danger, but not so helpful when most of our stressors are simple, everyday hassles. The space between an event and our response is where we have the greatest chance to interrupt worry before it grows into a catastrophe.

What catastrophising feels like in everyday life

Here are some common examples of catastrophising in action:

• You’re waiting for a reply to a routine email and your mind leaps to “I've said something wrong. They won't want to work with me now”

• A twinge of pain and you’re convinced it’s something terminal (Googling worst-case symptoms as you go)

• You make a small mistake on a project, and your inner voice insists that it's ruined. Theres no way back – you’ll never succeed again

These thoughts are instant and automatic, and they often feel intensely convincing in the moment. They’re less about what actually happened and more about how it made you feel in that split second.

Gentle signs to notice when you’re catastrophising

It can be hard to catch these patterns when you’re in them, but some clues can help you recognise when your thinking has drifted into worst-case scenarios:

• You find yourself quickly assuming the most negative outcome

• Thoughts escalate rapidly from a small trigger to a global disaster

• Your physical sensations (heart racing, tension) spike along with your thoughts

• You feel “stuck” in worry rather than simply acknowledging a concern

Noticing these patterns is a strength, not a weakness. It gives you the chance to step back and explore what’s really going on beneath the surface of your thoughts.

Kind, practical ways to dial down the spiral

Here are some supportive, science-informed ways to shift out of catastrophic thinking:

1. Notice and label the pattern
 – Simply recognising “this is catastrophising” brings perspective. Thought labelling reduces emotional intensity and makes thoughts feel less like facts

2. Pause between the event and your response – Give yourself ten seconds. Breath. Ask yourself “What responses would be helpful here?” Even a small delay, a deep breath, or a reframe creates space to choose a calmer response rather than a reactive one

3. Ask evidence-based questions
 – 
Challenge dramatic thoughts with gentle curiosity: “What is the actual likelihood of this worst outcome?” and “Is there another explanation that fits the facts?” This is a cornerstone of cognitive restructuring, a well-validated psychological approach that I apply in the Stop Being Stuck programme – assisting the growth of a more resilient landscape in the brain and routing your immediate reactions away from that well-trodden path of 'disaster-first'

4. Ground yourself in the present
 – 
Catastrophising lives in imagined futures. The key word there is "imagined". Techniques like mindful breathing or focusing on what you can see, hear and feel now can bring your nervous system back toward calm

5. Talk it through
 – 
Sharing a worry with someone you trust can help you see alternative interpretations and reduce the emotional load of what feels like a “disaster”

6. Seek structured support if needed – 

If catastrophising is frequent or getting in the way of daily life, CBT (including therapies available through NHS IAPT) and resources from organisations like Mind can offer structured tools and compassionate guidance

Catastrophising doesn’t mean you’re irrational or weak. It’s an understandable human pattern, especially in times of stress. By bringing gentle awareness to your thoughts and learning to pause before reacting, you create a fuller range of possible responses and, over time, experience outcomes that feel more balanced and manageable.