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Peter Bedard  
6 Ways to Stop Catastrophizing
Guestpert: Mr. Peter Bedard MA, C.Ht.
Category: Business and Finance
 

Speaking Point: The act of Catastrophizing is a thought based activity. It is often accompanied by obsessive negative thoughts. You focus on an event and make the assumption that the outcome of that event is going to be negative. For example, you may look at your spouse and worry that they don’t love you anymore. Then, when you see them smiling at someone, you jump to the conclusion that they don’t love you anymore (the catastrophe). With that, you imagine that if they don’t love you anymore then you must be absolutely unlovable. In many ways, Catastrophizing is a way to control your environment and the people around you. If you believe your spouse is going to leave you then you imagine they aren’t in love with you anymore and as you do that you push them away to preserve your belief.

Speaking Point: Mindfulness – Simply becoming aware of the obsessive thoughts can help minimize their impact.

Speaking Point: Laughter – Taking a moment to recognize this extreme form of thinking and consciously laughing at it can reduce the impact of the thought and even have the reverse effect of creating positive chemicals (oxytocin, serotonin, etc.) into the body.

Speaking Point: Thought Substitution – Since Catastrophizing is a mind game anyway, what would it be like to think a “counter thought” every time a Catastrophizing thought pops into your head? What if you thought about something like, “Cucumbers and Berries” instead? As silly as that sounds you would be consciously choosing a new reality that’s outside of the pain thought and creating a different choice for yourself.

Speaking Point: Alternative Outcomes – As someone who catastrophizes, you’re good at creating stories. Consider creating a second, or even, third possible outcome to the catastrophe that is fun, possible, and maybe even funny.

Speaking Point: Say Stop – To that voice making up this entire story say loudly and clearly, “STOP”! You’ll be surprised at how effective this can be.

Speaking Point: Breathe – An interesting thing happens when we’re in this Catastrophizing state of being, we barely breathe. Our bodies tense up and everything gets tight. Take a few conscious deep breathes and notice those voices quieting down. My favorite breath pattern is to breathe in on a count of five, hold for a count of five, and exhale to a count of five.

Speaking Point: Gratitude Spell (Bonus) - Shift your attention to the thing you want and living in gratitude of already having that thing or experience. See the video link below on casting a gratitude spell.

Visit these sites to find even more interesting material related to this topic.

Related Media: Psychology Today

Related Media: Convergence Healing

Related Media: How to cast a Gratitude Spell

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