How To Stop Catastrophizing About The Future

Breaking down a possible future reality in a way that makes it feel manageable is a mainstay of good mental health. Catastrophizing, on the other hand, involves looking only at the the imagined emotional pain of an event in the future.

Catastrophizing has people feeling, but not thinking so much.

So, in this video I share 3 subtle, gentle ways to change your clients’ thinking style so they stop catastrophizing about the future

All notes and references can be found on the original article here:

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If you need more help to stop catastrophizing, try this guaranteed 'Stop Negative Thinking' self help audio:

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++About Mark Tyrrell++

Psychology is my passion. I've been a psychotherapist trainer since 1998, specializing in brief, solution focused approaches. I now teach practitioners all over the world via our online courses.

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[VirtualSuperSoldier]

Catastrophizing is pretty horrible. For me its the thought of people leaving me or the people I love dying. I have found it helpful to remind myself that I cannot predict the future. Also, during a depressive episode my brain isn't entirely working right and can't be trusted to even imagine the future realistically. I actually say "Stop. Your brain isn't working right." when I catch myself catastrophizing.

[MB-zycm]

Love the phrase... 'these are visitors in the guesthouse' speaking about fear... depression ... anxiety etc. Wow!

[nicolas]

*trying to get these bad thoughts out of my head cause it's literally killing me, pray for me, i pray for y'all too i hope y'all find peace and relief in ur life, keep fighting ✊🏽🙏🏾*

[streamepiphany]

I don't wanna self diagnose or anything but an hour ago I think I was kind of having an anxiety attack (again I don't wanna sound like I'm self diagnosing and belittling the people who actually go through it). I suppose it was some kind of an attack because it was something so new, so intense. I was shivering so i got into the bed (I'm still there), my hands and throat felt like they were burning, I had muscle twitches and just felt really really really anxious. Then to distract myself I found this video and I've been watching it over and over again. This was really soothing and a lifesaver to be honest. Thank you a lot for this :) To anyone who's going through this or anything that is upsetting, you're definitely NOT alone and I'll be praying for all of us. Everything you feel is valid, totally understandable and I love you. 💜

[hwy]

Currently going through the end of a 6 year relationship, I can’t imagine my life without her . We’ve shared everything and I still love her tremendously. Found this video, thank you very much for the advice. Somehow, I’ll make it through this, but it’s really painful.

[thegamingrelish]

This is awesome I suffer with depression and anxiety and I let that ruin my relationship I always catastrophized about the negatives of the relationship of the past or the future and not being present in the moment and enjoying myself with my partner and being grateful for having her by my side. She’s given me a second chance and I’m going to change my mindset and be more positive and more understanding and not to fear about the past or future as they are only a figment of our imagination.

[AtHomeWithZaneR]

When my ex left me, I was not eating better or thinking about the situation less after 2 weeks!! It was MONTHS before I felt any sense of calmness and YEARS before I felt “better.” Naturally, I believe the longer you’re with someone plays a factor as well as the circumstances in which a relationship has ended. I doubt most people will feel better after 2 weeks.

[hemlethair]

You described the problem I've been having for years. I'm a 17 year old high school junior who's parents have been trying to divorce for 4 years. I've never gone to a therapist but I've been struggling with this exact problem. I always avoid doing almost anything because of the fear that people will hate me. This video really helped

[pennypiazza]

This video was so helpful!
I’ve suffered with anxiety and depression since I was a child and have been in therapy for several years. I like how you discuss looking at the potential disasters and then strategizing. This brings a feeling of being in control. I’ve suffered with deep abandonment issues from infancy and have always looked for a “parental” figure in my life. With this outlook, I can learn how to be my own inner parent versus for looking for someone else to bring safety. Glad I found you here on YouTube. You’re brilliant

[susanelliott]

Thank you so much for your inspiring talk. I suffer from clinical depression and catastrophise about being left alone if my husband were to die as he is not in good health. You have helped me a lot.

[Rayowag]

I love the framework of imagining getting through it and surviving and later on thriving. It's the mindset tool that's helped a significant amount with a big fear I have that is inevitable due to death being a component in it.

[sadia]

My anxiety is based on past..miscarriage, job loss, living alone, complete emotional abandoment from family and others, divorce, moving countries every 2 years..have gone through it all, all within 10 years.I really dont have much to lose anymore but at the same time dont have it in me to go through another crisis.Not afraid of dying but anxious about how much more struggle is to be done.Makin friends and exercisin, datin again, marryin again sounds easier, it isnt in real life 😅

[Blues]

My goodness I needed to see this video. Intrusive thoughts are horrible!

[leahclarkmusic]

My personal anxious thought about the future is that by the end of my life I’ll sit back and be unsatisfied and wish I’d done it differently and be regretful. I’m only 20 but I think about this CONSTANTLY and feel pretty constant anxiety because of it.

[lulee]

The feeling of losing the plot when my anxiety is a constant is unbearable this can cause me to catastrophis about the most extreme and awful situations, 😖 hurts my head and weakens my body, trying to see it for what it is is so difficult when the little brain cell doing it is poisoning the rest, it's been a challenging time though and I'm still here, thanks for vid xx

[bengrant]

I know I need to stop catastrophizing. It's utterly destroyed my life. It's impossible to even exist

[kingterry]

Thanks mate, you make me feel sane.
Huge weight lighted knowing I’m not the only one that does this

[StrangePsyDays]

This is brilliant. Yes.... we seem to fear a specific outcome without really considering what that outcome really looks like or how life will be able to continue despite it. It's also important to separate feared outcomes when catastrophizing to an actual catastrophe because sometimes our minds can't seem to tell the difference between a threat to our life and and the loss of a relationship, embarrassment, car breaking down, losing a job etc. All these things are terrible and easy to fear, but it's too easy to get consumed and frozen by that fear as if we are trying to avoid death or worse. Life will go on. Visualize the outcome, go through it as if it was to happen and often you'll realize you were afraid of something very manageable despite how big it felt. The more you try run away, the bigger it gets.

[TAZSWIGSNACKS]

Thank you! I have a nasty habit of catastrophizing the future, creating my own suffering in most cases as the things I worry about never come to pass. However, many times in my life, my worse case scenario DID happen, therefore I am conditioned to catastrophize. Your tips will be helpful to me! Thanks!

[shirleykaye]

Another good video. I especially like that you spent the effort to validate the client's feelings all along the way.