Catastrophizing: How to Stop Making Yourself So Anxious

In this talk, we're going to take deeper look at catastrophizing. Catastrophizing is when you either expect the worst to happen, or when an undesirable outcome happens, you think it's the absolute worst. Getting caught by this distorted thinking pattern will leave you feeling anxious, stressed, and can even make you feel depressed or full of self doubt. Sounds lovely, doesn't it?
We're going to look more specifically at the two ways is shows up, and then go through the simple steps to overcome it so it can stop hijacking our mood, day or, in even our lives!
Take a moment now, and think about it - how do you think about upcoming events or situations that are uncertain? When you don't know how things are going to go? And another question, when things don't go the way you want, how do you think about it, and what do you make it mean?
When this thinking habit becomes part of our everyday life, it can hinder us from really living - so it's worth taking some time to work through this one.



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ABOUT JULIA:

Julia Kristina, MA, is a speaker, teacher, master therapist and mental wealth coach who helps smart, highly sensitive, heart centred humans get past anxiety, stress, and self-doubt so they can have better: Better relationships, a better life and feel better about themselves.

Through her membership program, The Shift Society, she helps people identify their deep rooted thoughts and beliefs that are keeping them stuck and struggling, and then teaches them how to take charge of their minds and emotions so they can thrive in all areas of their lives.

Julia’s expertise has been featured in Inc magazine, Psych Central, Mind Body Green and numerous other publications, podcasts and television outlets. She has also given talks in front of audiences of hundreds on stages across North America. Videos on her YouTube channel have been watched more than 15 million times and she has built a community of over 375,000 people across social media platforms. When she’s not helping her clients and students increase their emotional intelligence and mental strength, she’s out on some kind of adventure with her three children in Vancouver, Canada.

[produceman]

Love the ending of the video. You know, one of the hardest things in life is to forgive ourselves for mistakes... Especially when society literally beats us down for mistake making at every turn with stuff like school and religion.

[viella]

Your channel is such a safe space whenever I'm not feeling good. Thank you!

[daniellejones]

I watched your videos every day and i've been watching you for years. Although I can't afford to be a member of the shift society. Your videos and your free content are some helpful thank you for doing that❤
This one, in particular at 55 years old makes me realize. I've been doing this my whole life. And I've been the one ruining my life. Grow up with a very Emotionally abusive parent. And the other parent was absent. So it's not a wonder I've been doing it to myself. I've been through therapy been told. I was catastrophizing many years ago, but no one ever put it the way you did, and really just made sense. Of red like two hundred books... Nothing is hit home i've done work books... Anyway this video just made it all make sense for me!!!😢 Now I can do something about it!!!
😔😭😃🤗🥰

[chrisdigitalartist]

Hi Julia Kristina, M.A. Psych! Senior Shifter Chris is here!
Your YouTube video, Catastrophizing: How to Stop Making Yourself So Anxious is a good one!
This is something that I still struggle with not only when thinking about my own little person life, but my struggle is catastrophizing about world events. It can lead me to think like “Well, if the whole world is going to hell in a handbasket, why even bother trying...” Of course, that hasn’t been serving me very well. For one, I can’t control things that are out of my control so I might as well not worry about it. Also, I can do my part in living my life as safely as I can and if I want to at least try to make a difference in this world, I can start by just being a kind and caring person, build others up, guide others on this mind management work, volunteer somewhere or donate or join an organization. So, I do know there are options to at least try making the world a better place.
Here are my notes:

2 types of Catastrophizing are:

1. Things are going to go terribly
("Something bad is going to happen", or "Something is going to go wrong")
2. After something or situation took place, we make it mean something awful.
("I didn't get the raise; my boss must think I am an idiot." "This person isn't texting me back. They don't care or really love me.")

• Catastrophizing is assuming the worst about something that is going to happen in the future or making the outcome that isn't ideal, mean the worse or awful.

What Catastrophizing things can do:

• We tend to not take action or avoid situations that we are afraid is going to not give us the ideal outcome in order to feel safe so that if something does go wrong, it won't hurt as much. It won't be as hard.

• We think assuming the worst protects us from vulnerability if the worst does happen and anticipating and preparing ourselves for it.

• It can lead us to show up in a defensive or self-protected, or rejecting or rejected way that contributes to be that undesirable outcome.

• It could lead to self-fulfilling prophesy and self-sabotage.
• When we assume the worst, that often plays a part in the likelihood that the worst will happen.

• The lead up in that thing we are catastrophizing about feels awful in of itself.

• Catastrophizing can make us feel stress, anxiety and dread before experiencing things.

• Can create bigger problems for ourselves.

Here is what we can do:

• Noticed it, but don't judge yourself for having catastrophic thoughts.

• Don't have catastrophic thoughts about your catastrophic thinking.

• "I noticed that I am having catastrophic thoughts about…etc..and this is what I will do about it."

• Work on alternate thoughts (e.g. Instead of thinking just because someone didn't text me back, doesn't mean they don't care, it could be that they got busy or maybe got interrupted during mid-text and thought sent it or forgot to reply or thought they did.)

• When we assume better, usually better happens.

• Commit to learning from your outcomes
(E.g, if you didn't get a job, learn something from it, research, work on skills…etc..)

• Commit to accepting yourself no matter what.
Usually, it isn't the fear outcome we worry about the most, it is what we make it mean about ourselves if it happens.

• Try motivating yourself for what you want vs. what you don't want.

• Practice noticing your thoughts.
Thoughts are just thoughts and not always truths.

[mailman]

I think that when my wife checks out another nice looking guy she will abandon me. I learned that i have abandonment issues from childhood. Im working on myself to overcome these issues. I know she loves me because i know i put her through alot of unnecessary stress. I will start journaling these thoughts to help overcome them.

[kathyfuller]

I’m Kathy from Nebraska. I stumbled on you on Utube a few days ago. I’ve already feel better about things, I’ll keep listening. Thank you ❤

[antonboludo]

Catastrophizing is a horrible part of "distorted thinking". It seems like the end of the world is always imminent, that the sky is always falling...

[purrsephone]

Not rejecting oneself is what I appreciated. That's hard for me because of the family I came from and the experiences I've had. I use a diary to write my thoughts.💚

[raiderlove]

Thank you for this video, Julia. I suffer a bit from anxiety. Being disabled in a wheelchair I always feel nervous and anxious when I am in social situations. I fear being judged. I know most everyone has this feeling.

[Marekcatholic]

Shifter here. Hi Julia! great video. Putting ourselves out there has its risks of being hurt in the process as you say it in this video, but its a strong way to be to risk it for the sake of making connections :) Im a work in progress myself.

[kulturefitz]

This came right in time for me. I do this often without even realizing it. It’s me trying to control and protect myself. I appreciate the tips on how to move past it. Thank you

[yourfavegirl]

This was really helpful. I struggle with this so much. Thank you for sharing on how to change this thinking pattern. Really appreciate it ❤

[kristenskinner]

I really needed to hear this today thank you. I am working on obtaining my masters in clinical psychology next year to become a therapist too. You really inspire me!

[anna_ck]

This is EXACTLY what I've been doing recently! Thank you so much for this... it's nice to know I'm not alone

[dumabel]

Thank you Julia，every time if there's something I can't figure out，I will call on your channel and always can find a solution to the problem.
Recently，every weekend，I will attend a reading club, and I feel be rejected  every now and then, but from your wisdom, I know I just is catastrophizing，so I will try my best to work through this.

[thenebraskan]

JULIA, thanks so much for the awesome video. It’s always great to see and hear you. Have a wonderful day 🙏🌈🌞 !!!

[ranbirsinghlubana]

Can’t express my gratitude in words. Thank you if I never got to say it to you in person which I am looking forward to say when I get enrolled in shifter society.

Description of catastrophizing is upto 15:10 seconds and tools to deal with it are afterwards.
Felt connected within couple of minutes of listening. Thank you again 🙏

[bethanyhowe]

I do both versions of this; I have bad anxiety. And I’m always thinking that I’m not good enough and everything I do is wrong.

[veronicalouis]

Thank you so much for this message! I received test results from my doctor, and I’m already catastrophising the results before I go in and talk to him about it tomorrow!

[ritapalanjian]

I'm new in your space. I'm feeling picked on right now. lol. I could relate to this very much.. oofff. Thank you for this video.