Catastrophising, the tendency to imagine the worst possible outcome in uncertain situations, is a common habit among anxious individuals, according to a clinical psychologist. While the origins of this behaviour may be genetic or learned, it often serves as a way to quickly alleviate unpleasant feelings of anxiety. By immediately seeking the worst-case scenario, catastrophisers experience a sense of relief when reassured, reinforcing the habit.
The cycle of catastrophising involves rushing to external sources—such as checking online symptoms or seeking professional reassurance—for temporary calm. However, this only provides short-term relief, leading to increasingly frequent anxiety. The key to breaking this cycle lies in taming anxiety from within, rather than relying on external validation.
Experts recommend a three-pronged approach to overcome catastrophising. First, accept your anxiety as energy and channel it into positive activities like aerobic exercise, learning new skills, or creative pursuits. Second, establish a daily 'worry time' where you write down specific concerns, rate their likelihood and distress, and gradually reduce the time spent worrying. Third, use the 'best friend test'—advise yourself as you would a friend—and practice self-soothing by delaying reassurance-seeking, starting with just two minutes and building up to over 20 minutes.
By investing time in these strategies, individuals can learn to manage uncertainty in a more balanced, positive way, reducing the grip of catastrophic thinking and improving daily outlook.
