Learning about Cognitive Distortions: Distortion No.1: Catastrophizing
Hi everyone! I hope you are doing well. Last week I announced the cognitive distortion series. You can read about it here.
Today we will be looking at the first cognitive distortion of the series, ‘catastrophizing’. Catastrophizing is when a person focuses on the worst possible outcome and treats it as likely, even when it is not. Some common examples:
- I am not feeling better after this treatment. I will never get better.
- I will for sure fail this test because I forgot to study chapter X.
- I could not keep up with my exercise regime, I will never become physically fit.
- I have not been able to keep in touch with my friend. I bet he is no longer my friend
- I forgot to put the right spacing in my essay. That's it, there goes my A in this course.
Other names for the distortion are magnifying, and negative fortune telling.
We get what catastrophizing is now and it's likely we all do it, some more than others. But how do we tackle this, how do we stop assuming the worst possible outcome?
We can do this by engaging in the following:
(Taken from Glen’s post on How to Worry Less and Not Panic)
- What are the odds: On a scale of 1-100%, how likely is this to happen? “Okay, if I had $1000 in my pocket now, would I bet that $1000 that this would happen?” If the answer is no, then it is likely that I am worrying too much about it.
- Your Personal Hit Rate: Think about how often you are right when you think of the worst-case scenarios. Don’t be selective and remember the times you were right, try to think of all the times. Chances are it's less than 2%. Then does it make sense to consider something as true when your past predicting success rate is just 2%?
To truly practice reframing your thoughts when it comes to this cognitive distortion. Let's experiment for a week together!
- Start a doc/take out a notebook.
- Write down your personal hit rate on top of the doc/page so you can remember your level of accuracy as you look at your daunting problems.
- Every time you are thinking of the worst outcome, write down what is on your mind.
- Then write down another opposing (positive thought) that you believe to be true. This can be hard but if you think enough, you will find it! It helps to look into facts to support your case
Due to the nature of these exercises, it is advisable that any interested listeners use their member accounts so they can freely share their experiences.
What we are attempting to do is to nudge our minds away from jumping to the worst possible conclusions and present some realistic alternatives that cause us less anguish.
📢Points of Action: (Actual tasks you will need to complete if you wish to avail the series certificate, only available for a limited time)
- Find out your personal hit rate, don’t just assume, look into your past and get an accurate percentage.
- Counter your catastrophic thoughts with counter-positive thoughts based on logic/facts/experience.
- After practicing this with at least one thought. Tell us about your experience with this exercise.
📝To help us get started. Let's all share about a time when we truly believed the worst possible outcome or a very bad outcome was likely but it did not happen. (This is not the task, it is for general discussion, a place for you to start off if you feel stuck)
Recommended Resources:
- Forum Post: How to Worry Less and Not Panic
- Book: How to Stop Worrying and Start Living (Chapter 1) (the book is long, the most relevant chapter to this post is Chapter 1).
Post edited on Nov 21, 2024 to clarify required tasks.
@Hope
I find myself guilty of this type of thinking a lot of the time. I wasn't even aware that there was a name for it. I have just always thought it was just me & that I was weird & that something was really wrong with me. But, now that I have found this forum about this subject it has really been an eye opening experience. I plan on using these helpful tips to improve my thinking and attitude toward situations in my life.
@cyanVase4070
Thank you for sharing your experience. I hope you can benefit from the exercises.
@Hope
To help us get started. Let's all share about a time when we truly believed the worst possible outcome or a very bad outcome was likely but it did not happen.
@KateDoskocilova
Wow that is quite the opposite outcome!
@Hope this thing has happened to me many times in exams and performences on stage
@Hope
Thank you for this exercise.
I remember just last year, when I started learning a new language, I thought that I was gonna fail for sure. I was really scared to fail. But, just studying and practicing after I few weeks, it turns out that was just me thinking of the worst outcome because in the end of I didn't fail.
@Hope
Thanks for sharing
Thank you for reopening this series.. I don't even remember seeing it when you first posted it, @Hope
I think for myself, for the longest time, I've always thought negatively about everything, it was like an automatic thought. So everything was seen as a worst-case-scenario.. Honestly, I don't think any of them have gotten into that extent before..
(sorry, my brain is not functioning properly at the moment, and I cannot remember a thought from the past at this time.. grief has overtaken my mind and my memory is horrible)..
@Jaeteuk
Thank you for your interest in the series!
Please complete the tasks if you are working toward the certificate
📢Points of Action:
- Find out your personal hit rate, don’t just assume, look into your past and get an accurate percentage.
- Counter your catastrophic thoughts with counter-positive thoughts based on logic/facts/experience.
- After practicing this with at least one thought. Tell us about your experience with this exercise.
@Hope
When I thought it was my last moment...
@Hope
@Hope
- Find out your personal hit rate, don’t just assume, look into your past and get an accurate percentage.
i guess 10 percent - Counter your catastrophic thoughts with counter-positive thoughts based on logic/facts/experience.
i would definitely fail this exam >>> i had many exams which were successful and one failure doesnt define me - After practicing this with at least one thought. Tell us about your experience with this exercise.
i guess its really important to look at things in a realistic perspective, i know its hard when the situation is bad, but thats where we need it the most
📝To help us get started. Let's all share about a time when we truly believed the worst possible outcome or a very bad outcome was likely but it did not happen.
i thought i would fail but i didnt.
@daydreammemories
Thank you for taking part.
The fear of failing exams seems to a common theme!
@Hope
Points of Action:
Find out your personal hit rate, don’t just assume, look into your past and get an accurate percentage.
That one is tough, to gauge for me. I will have to think about that more.
Counter your catastrophic thoughts with counter-positive thoughts based on logic/facts/experience.
If you make a mistake, you will be disliked... If you make a mistake, it is a reminder you are human and normal.
After practicing this with at least one thought. Tell us about your experience with this exercise.
This exercise is helpful for me in grounding myself in reality. It shows the facts and reminds me that the worst possible outcome is not usually likely.
To help us get started. Let's all share about a time when we truly believed the worst possible outcome or a very bad outcome was likely but it did not happen.
Recently, I was a little worried that someone did not like me because of a potential misunderstanding. That turned out to not be the case, and all has been well!
@CordialDancer
What an important point about being human and making mistakes!
I am glad that was just a misunderstanding!
