The right way to Stop Catastrophizing: 7 Helpful Steps
One of the most destructive day-to-day habits I transported with me for a long time and I think is a very common one particular for many people was the believed habit of catastrophizing.
What exactly is catastrophizing?
This is when you develop a nightmare situation of how everything could go totally wrong in some situation and imagine a big disaster in your mind.
You may have a presentation tomorrow and your thoughts starts to pull up the scenario where you have left your notes in your own home, you make a mislead of yourself, you happen to be embarrassed in front the whole company and your boss yells at you for 20 moments after the meeting.
Scary stuff for sure.
So how did I learn to handle this one?
Let me share 7 steps that have actually helped me out.
Step 1 : Loudly say cease to your inner critic.
The catastrophe which has started to brew in your head comes from your internal critic.
He is telling you: “ You will fail since it is what you always do. ”
Or that you have not really prepared enough.
Or that your boss will not be pleased with your presentation for whatever reason or other.
Or all that.
Therefore stop the internal critic quickly. In your mind, as soon as these ideas pop up, shout:
“ SIMPLY NO! ”
Or: “ NOPE, we are not going down that path again! ”
This will disrupt that train of believed and help you to begin feeling more level-headed again.
Step 2: Concentrate on your breathing.
After disrupting the thought be still for a minute or two. Sit back if you can.
Focus on just your in-breaths and out-breaths. Nothing else.
This will calm your body down from the tension and it helps your mind to think more obviously and to return to what is happening right now in this instant instead of being dropped in future disturbing dreams.
Step 3: Look to the past for the truth.
Believe back to your past.
The number of times in the past have got these catastrophe situations that your mind tosses at you actually become reality?
Never or very few times I would visualize. That has certainly been the case for me.
So remind yourself of the actual facts from the previous to calm your self down even more and also to draw yourself to the more centered version of yourself.
Step 4: Talk it by means of and get input from the level-headed friend.
In several situations in my own life the first housing have helped me in order to snap out of the disaster scenario and to believe more calmly and clearly.
But sometimes that combination isn’t quite enough. Maybe you may still find some lingering negative thoughts and inner tensions that could start snowballing again.
If that’s the case then one thing I like to do is to let the catastrophe out. I talk it over with someone near to me.
By doing so, by just venting and having somebody listening for a few moments I can often see the situation for what it truly is. Therefore i calm down.
Or the person hearing can help out me out a bit more in the event that needed and provide me his or her perceptive.
That helps me to surface myself in reality once again and it has also helped me many times to find a solution or a first action that I can take to begin changing this situation in to something better in the event that that is needed.
Stage 5: Stop making a mountain out of a molehill.
Another thing that often helps me would be to ask myself something that lets me zoom out and see if I’m truthfully just making a hill out of a molehill here (or out of nothing at all).
Therefore i ask myself:
Will this particular matter in five years? Or even in 5 weeks?
The answer is usually that it won’t. Though it might at first appear that way when you’re in the stressed out and stressed headspace.
Step six: Say stop to yourself when you know you simply can’t believe straight.
When I am hungry or I need to go to bed and get a few sleep then I understand from experience that I’m vulnerable to catastrophizing and pessimistic ideas.
What exactly do I do?
I inform myself this:
No, simply no, no, we are not going to think about this now. We will think about this situation or even challenge later, right after getting some sleep or food.
Doing that simple factor helps a lot.
Because whenever I’m not hungry or I’m nicely rested once again after that my issue that I was getting upset about will usually be small to non-existent when revisited with some clear-headed thinking.
Or it will at least become a lot easier to find a solution or a intend to improve things in the event that there’s actually a genuine challenge here which i need to face.
Step 7: Reduce any kind of weekly input that pushes these catastrophe scenarios into the front of your mind.
The people and the other sources on the market like TV, social media marketing and various internet sites or forums have a big influence more than your thinking.
So be cautious about what you allow into your head on a daily and weekly time frame. Ask yourself:
Is there a person or source in my lifestyle that strengthens my catastrophizing habit?
Examples of such sources could be somebody who is very pessimistic or news online or perhaps a social media platform that you find is feeding too much negativity into the mind.
When you’ve discovered something like that in your lifetime ask yourself:
What can I do this week to spend less or any time with this individual or source?
Then make a change on that and invest the time you’ve now freed up during this week with much more a few of the most positive sources / individuals in your life.
Do this – in the coming weeks or even months – along with as many sources because needed to piece simply by piece build a healthful environment for yourself and for your thoughts.