What is catastrophic thinking (and how to stop)

What is catastrophic thinking (and how to stop)What is catastrophic thinking (and how to stop)When your thoughts abflug spiraling, getting off the staircase can feel impossible. One terrible notion leads to the next If I cant get this report done in time, you might think, then Ill be fired. And if Im fired, Ill have nothing to do all day. If I have nothing to do all day, Ill fall into a video game and beer hole. If I fall into a video game and beer hole, then my wife will leave me. And then and then and then Does this process sound familiar? This anxiety spiral - also known as catastrophic thinking or magnifying, - often occurs alongside anxiety and depression. Think of your brain as a rocky mountain one single distressing thought loosens an avalanche of related anxieties.Here are some other examplesIf I dont stay up all night studying, Ill fail my test - and if I fail my test, Ill be kicked out of school.I have a missed call from my mother - someone I love must have died.There s a weird freckle on my elbow. Its cancer. Im going to die. Tomorrow.No matter how true and valid each thoughtfeels, its important to remember that they are simply thoughts - and thoughts can be constrained. Minimizing your catastrophic thoughts can help reduce your anxiety or be an important stepping-stone in your depression recovery after all, these torrential cascades of terrible thoughtsincrease cortisol levels in your brain. Too much cortisol - also known as the stress hormone - can causea number of long-term health problems.How to prevent catastrophic thinkingPrevent catastrophic thinking by preparing your mindbeforea distressing thought strikes. Heres how.1. Keep an eye on your thoughtsHow can you stop something you dont realize is happening until youre deep in its maw? The first step in preventing theanxietyavalanche is learning to recognize the unique fingerprint of your brains catastrophic thinking.Practice observing your thoughts without judging their validity or truth fulness. If that sounds hard, you arent alone theres a reason anincreasing number of Americansare taking up yoga and meditation. Sign up for a nearby yoga class or take time each morning tomeditate. These practices teach you how to acknowledge your thoughts - without getting swept up in their tide.Stopping catastrophic thinking requires stepping in at the first sign of trouble. Once you understand your personal thought patterns, recognizing a disturbance will be much easier.2. Find your spirals sourceWhen youre deep in the black cloud of panicked thinking, uncovering the spirals original spark can be difficult. Youre worried aboutlosing your boyfriend, your apartment,andyour job - but dig deep to find the root. Did this spiral begin because you failed a pop quiz in chemistry class? Because you felt a funny lump in your armpit?Once youve found what caused the spiral, its easier to deal with the problem. Think about it like killing a fast-growing vine If you dont dig out the roots, the leaves will continue spreading indefinitely.3. Use your logical brainOnce youve dialed down your catastrophic thinking to its source, take time to dissect your specific anxieties about the issue. Now is a great opportunity to practice your meditation skills, lest you fall into yet another spiral during the dissection Perhaps learning how to drive terrifies you, and your thinking catastrophizes every time you get behind the wheel.Use logic to help defeat your wily brain. A lot of panic comes down tooverestimating thetruechances of danger. Learning the facts may sooth your mind Research how often car accidents happen and read up on best driving practices to ensure that youre the safest driver you can be.Are your concerns health-related? While it might seem scary, the best cure is seeing your doctor. Or if youre struggling at work, talk it through with your boss - chances are theyll be more kind and receptive than you expected.4. Challenge your anxious thinkingSpirals are scary be cause the thoughts feel so real, but if you notice yourself slipping, take a deep breath and challenge your beliefs. Ask yourself, Is this threat realright now? Perhaps youve been stuck in your bed for days waiting for laboratory test results. Your mind may be caught up in a web of worries Do I have a disease? If I have a disease, am I going to die? Even if I survive, how will I afford my care?Stop. Focus on the here and the now. If the test results are bad, you can deal with it at that moment - dont waste time panicking about it nowYou want to challenge your catastrophic thinking, but you dont want to beat yourself up for having anxious thoughts. Our brain does all sorts of unwelcome things without our consent, and having a panic spiral doesnt make you a bad person. Dont get angry at yourself for falling for your minds clever trap - focus your energies on escaping its pull.Get in touch with a professionalNot everyone can overcome their catastrophic thinking solo, and thats okay I f youre struggling to rein in your thoughts,reach out to a therapistfor additional help.They can work through the causes of your catastrophic thinking and recommend specific, tailored-to-you exercises and techniques. With their help, you can step out of the spiral and start living again.This article was originally published on Talkspace.com.