Stop, Drop, and Rethink: A Guide to Catastrophizing Less

Ever had that sinking feeling of doom? Like everything’s about to crash and burn, and you’re the only one who can see the smoke? Welcome to the world of catastrophizing—where your brain is a full-time drama writer, specializing in worst-case scenarios.

It sounds a little something like this:

• “I’ll never get that new job. Everyone else is more qualified, and I once accidentally replied-all to a company-wide email.”

• “I’ll never save enough for a down payment. My bank account is basically a well-decorated zero.”

• “I’ll never find anyone else to love me. My soulmate probably died in the 1700s.”

Catastrophizing is your brain doing its best (kind of?) to prepare you for disaster—by convincing you it’s already on its way. It loops worst-case scenarios on repeat like it’s auditioning for a Netflix anxiety special.

Here’s what makes it extra frustrating: when you’re deep in it, even well-meaning advice like “When life gives you lemons, make lemonade!” feels like someone just handed you a lemon and walked off.

Catastrophizing is really just our brain’s way of saying, “I feel out of control!” Which is, you know, relatable.

So what do you do when your inner doomsday narrator takes over?

• Label the thoughts: “Oh, look! It’s my brain doing that thing again—catastrophizing. Classic.”

• Label your feelings: “This feels awful. It’s real, it’s intense, but it’s not the truth about everything forever.”

• Question the odds: “Is this really likely? Or am I giving my brain an Oscar for Best Fictional Tragedy?”

• Write it out: Journaling helps. Get those thoughts on paper so they stop renting space in your head without paying rent.

  
  

Bonus tools:

• Gratitude journals: Because sometimes you need to remind yourself that you do have nice things—like socks without holes or friends who laugh at your memes.

• Mindfulness: Think of it like mental push-ups. Meditation, prayer, breathing exercises, or even a walk without doom-scrolling. No, it won’t fix everything instantly, but it builds your brain’s resilience muscles.

And hey—if this stuff still feels too big to manage on your own, that’s okay. Therapy is not a failure; it’s a power-up. CBT and DBT can help you rewrite those mental scripts. And if your catastrophizing is tied to past trauma, therapies like EMDR or ART can help your brain stop acting like the past is still happening.

Bottom line?

You’re not broken. You’re not alone. And your brain—while occasionally dramatic—doesn’t get to run the show without supervision.

Ready to Try ART or EMDR Therapy in Southlake, TX?

If you're ready to experience the transformative benefits of ART or EMDR therapy consider reaching out to Anne Chester, LCSW.

Scrupulous Thinking: How Anxiety Masquerades as “Doing Everything Right”

I have some friends who don’t eat vegetables. I always joke that if I stopped eating veggies, I’d be afraid of some terrible gastrointestinal disease in my 90s. But really—how many people in their 90s don’t have some kind of health challenge?

That’s a good example of what I call scrupulous thinking.

Scrupulous thinking is a form of anxiety—closely related to, but not the same as, scrupulosity, a type of OCD that involves excessive worry about sin, morality, or going to hell. While scrupulosity falls under the umbrella of OCD, scrupulous thinking can show up in anyone dealing with anxiety. It’s the part of your brain that says, “If I just do everything right, I can avoid pain, suffering, or chaos.”

Anxiety, at its core, is a sense that something is not quite right—a feeling of unease or impending doom. And like water, anxiety tends to follow the path of least resistance. It often latches onto things that seem within our control, even if they’re only loosely connected to the real fear underneath.

Take the example of eating vegetables. The underlying fear might be about aging, illness, or losing control over one’s body. But rather than face those fears directly, anxiety says, “Here’s the deal—eat your veggies religiously, and you’ll stay safe.” Thus, a ritual is born.

Scrupulous thinking can manifest in countless ways: obsessing over food choices, worrying about our children’s education, fixating on friendships, or being hyper-aware of spending habits. These behaviors are rooted in the hope that “right living” will bring about safety, prosperity, or health. But life doesn’t work that way—there are no guarantees.

So what can we do?

Mindfulness offers a powerful alternative. It’s the practice of living in the present moment, with awareness and acceptance. It encourages flexibility, a positive outlook, and healthy coping strategies. Importantly, mindfulness doesn’t ignore the future—it embraces common-sense planning: saving money, setting goals, making realistic plans. But it also reminds us to let go of the illusion of control.

Balancing mindfulness with practical planning helps us live more authentically—fully alive today, dreaming for tomorrow, and adapting to life’s inevitable curveballs.

If scrupulous thinking is tied to emotionally charged memories, therapies like Accelerated Resolution Therapy (ART) or EMDR can help reduce the emotional intensity. Other effective approaches include Cognitive Behavioral Therapy (CBT), Acceptance and Commitment Therapy (ACT), or Dialectical Behavior Therapy (DBT)—all of which offer practical tools for managing anxiety and loosening the grip of scrupulous thoughts.

You can’t prevent every hardship—but you can live with more freedom, peace, and presence. That’s a future worth investing in.

Ready to Try ART or EMDR Therapy in Southlake, TX?

If you're ready to experience the transformative benefits of ART or EMDR therapy and improve your sleep, consider reaching out to Anne Chester, LCSW.

Comparison is the thief of joy. That statement is so true.

Comparison keeps us from seeing the good things in our lives. Comparison believes that I did not get my fair shake. It is the ultimate “I am not enough” or “I am unique and not in a good way.”

Comparison looks to others as a measure of how good or bad our lives and situations are. I don't have pain as bad as that person, so I should be okay. Or I look around and see everyone else's families happy or taking that dream vacation, and my family does not. When someone else gets promoted, our instinct is to compare talents and productivity. It is human desire to see if our lives will be okay. 

What happens when we start comparing? We usually feel disappointed, jealous, and envious. We begin to look for a way to measure up or improve our lives. Comparison is irrational - it is our perception and not necessarily the reality of another’s experience. 

The remedy to comparison is gratitude and spirituality. Spirituality means recognizing that we are part of something bigger than ourselves. We live in a big world. Spirituality is about connection. Spirituality accepts reality but finds gratitude and purpose.  Spirituality is serving others and taking care of the least of these - volunteering in a pet rescue, helping a neighbor, or caring for a sick child.  Spirituality connects us to our breath and quiets overthinking.  Spirituality looks for gratitude in everyday life and responds with connection. 

Comparison plans a response to a future that is not fair. That future may not ever happen.

Ready to Try ART or EMDR Therapy in Southlake, TX?

If you're ready to experience the transformative benefits of ART or EMDR therapy and improve your sleep, consider reaching out to Anne Chester, LCSW.