Escape from catastrophic worry cycle
Not many people are aware of ‘catastrophizing’, a cognitive distortion that triggers people to nonstop think of worst scenarios, and jump to extreme conclusions
By : Roseina Coutinho
Update: 2025-03-04 04:37 GMT
Ever caught yourself obsessively thinking that the worst is just about to happen? If yes, then you might just be experiencing catastrophizing. This condition involves nonstop thinking about the worst-case scenario after a certain set of actions or events.
Catastrophizing, also known as magnifying, can be thought of as a secondary burden or injury that is likely to follow an initial event. Simply put, it’s about pain and anxiety being magnified.
Root Causes
These waves of obsessive worrying could happen due to a combination of genetic, environmental, or psychological factors.
“Individuals with a heightened level of anxiety, a history of trauma, or a difficult childhood may develop a habit of excessive worrying,” says Aparna Verma, Counselling Psychologist & Co-Founder of Manovriti.
Such episodes could also serve as cognitive distortions, forcing individuals to view a scenario in a more threatening way than it actually is.
Catastrophizing is more of a thinking pattern. Aparna explains, “From a psychological standpoint, it involves an exaggerated negative thinking pattern where small concerns seem to escalate into overwhelming fears.”
Excessive Offshoot
For example, if someone makes a small error at work, a person who catastrophizes might enter into a vicious cycle, imagining the worst possible outcomes—being fired from the job, struggling to pay bills, and even losing their home. Much of this could also be triggered by lifestyle habits, past traumas, or sleep deprivation issues.
Arpita Jaisingh, Counselling Psychologist & Educator, says, “People develop obsessive worrying because anxiety has often been a part of their upbringing.”
She suggests that parents or caregivers may have unknowingly contributed to making such individuals more fearful of being wrong.
Arpita opines that people who remain isolated most of the time could be at an increased risk of developing catastrophizing tendencies. Other contributing factors include: Medications, Prolonged conflicts with family or friends, Depression, anger, or panic-related issues.
Aparna adds, “Perfectionism or the fear of failure could lead to overanalyzing every situation.”
Additionally, social conditioning that normalizes stress and fear while dealing with problems further reinforces anxious behaviors.
Peak Susceptibility
At some point, we have all experienced overthinking. However, there are certain identity markers for catastrophizing.
Individuals prone to catastrophizing often include:
Those with high neuroticism, also known as highly emotional individuals.
People who experience stronger emotional reactions to stress and other stimulators.
Those who tend to internalize emotions.
Individuals with Generalized Anxiety Disorder (GAD) or Obsessive-Compulsive Disorder (OCD).
Aparna warns, “These individuals could be particularly vulnerable and should seek appropriate help.”
One must seek appropriate help like Cognitive Behavioural therapy (CBT) which provides concrete coping skills under the guidance of trained therapists. Mindfulness and Meditation techniques help reduce anxiety. Cutting oneself from an overload of information from news or social media helps minimize
unnecessary worry triggers.
A Free Mind
Catastrophizing, also known as magnifying, can be thought of as a secondary burden or injury that is likely to follow an initial event. Simply put, it’s about pain and anxiety being magnified.
Root Causes
These waves of obsessive worrying could happen due to a combination of genetic, environmental, or psychological factors.
“Individuals with a heightened level of anxiety, a history of trauma, or a difficult childhood may develop a habit of excessive worrying,” says Aparna Verma, Counselling Psychologist & Co-Founder of Manovriti.
Such episodes could also serve as cognitive distortions, forcing individuals to view a scenario in a more threatening way than it actually is.
Catastrophizing is more of a thinking pattern. Aparna explains, “From a psychological standpoint, it involves an exaggerated negative thinking pattern where small concerns seem to escalate into overwhelming fears.”
Excessive Offshoot
For example, if someone makes a small error at work, a person who catastrophizes might enter into a vicious cycle, imagining the worst possible outcomes—being fired from the job, struggling to pay bills, and even losing their home. Much of this could also be triggered by lifestyle habits, past traumas, or sleep deprivation issues.
Arpita Jaisingh, Counselling Psychologist & Educator, says, “People develop obsessive worrying because anxiety has often been a part of their upbringing.”
She suggests that parents or caregivers may have unknowingly contributed to making such individuals more fearful of being wrong.
Arpita opines that people who remain isolated most of the time could be at an increased risk of developing catastrophizing tendencies. Other contributing factors include: Medications, Prolonged conflicts with family or friends, Depression, anger, or panic-related issues.
Aparna adds, “Perfectionism or the fear of failure could lead to overanalyzing every situation.”
Additionally, social conditioning that normalizes stress and fear while dealing with problems further reinforces anxious behaviors.
Peak Susceptibility
At some point, we have all experienced overthinking. However, there are certain identity markers for catastrophizing.
Individuals prone to catastrophizing often include:
Those with high neuroticism, also known as highly emotional individuals.
People who experience stronger emotional reactions to stress and other stimulators.
Those who tend to internalize emotions.
Individuals with Generalized Anxiety Disorder (GAD) or Obsessive-Compulsive Disorder (OCD).
Aparna warns, “These individuals could be particularly vulnerable and should seek appropriate help.”
One must seek appropriate help like Cognitive Behavioural therapy (CBT) which provides concrete coping skills under the guidance of trained therapists. Mindfulness and Meditation techniques help reduce anxiety. Cutting oneself from an overload of information from news or social media helps minimize
unnecessary worry triggers.
A Free Mind
Catastrophizing might seem like a natural response to stress. However, it’s crucial to distinguish between normal stress and prolonged, obsessive worrying habits. Perhaps, taking a pause—pondering over thoughts and consciously filtering out unnecessary worries—may help regain clarity. It’s helpful if one rewires to deal with stress, rather than let stress deal with you!
"Individuals with a heightened level of anxiety or a history of trauma or a difficult childhood may develop a habit of excessive worrying."
— Aparna Verma, Counselling Psychologist & Co-Founder of Manovriti
— Aparna Verma, Counselling Psychologist & Co-Founder of Manovriti
CATASTROPHIZING MARKERS
Anxiety Disorders: People with anxiety may be more prone to view situations from a negative lens, triggering cycles of catastrophizing.
Low Self-Esteem: Those struggling with self-worth questions and issues may expect the worst in any given situation.
Past Traumas: Past episodes of major loss or trauma may push one towards thinking of negative outcomes as a defense mechanism to avoid further disappointments.
Low Self-Esteem: Those struggling with self-worth questions and issues may expect the worst in any given situation.
Past Traumas: Past episodes of major loss or trauma may push one towards thinking of negative outcomes as a defense mechanism to avoid further disappointments.