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.