There’s a good chance that, at some point in your life, you’ve had a sudden thought that has run away with itself.

You might make a small mistake at work and convince yourself that everyone has noticed. Or, a loved one might not reply to a message, and your mind will jump to the worst possible explanation.

In these moments, your brain is racing ahead to the most frightening version of what might happen next.

This is often known as “catastrophising”, a thinking pattern where your mind imagines the worst possible outcome, even when it is unlikely or unsupported by evidence.

It can happen to anyone from time to time, especially during periods of uncertainty, stress, or burnout.

When catastrophising becomes a habit, it can quickly leave you feeling constantly on edge, and you may spend more time preparing for disasters rather than responding to what’s actually happening.

The good news is that you can learn to notice these thoughts and respond to them differently.

Continue reading to discover what exactly catastrophising is and some practical techniques that could help you break negative thinking patterns.

Catastrophising can make unlikely outcomes feel certain

It’s important to note that catastrophising isn’t the same as being cautious or realistic. There are times when it’s sensible to think ahead or consider what could go wrong.

For example, if you’re preparing for a long journey, checking the weather and leaving extra time are all practical steps.

However, when catastrophising, your thoughts might quickly move from a possible inconvenience to a worst-case scenario.

Rather than thinking “there may be traffic so I’ll leave early”, your mind could jump to “I’ll be late and the entire day will be a disaster”.

What would have been a relatively manageable inconvenience could become the worst possible outcome.

This pattern often develops because your mind is essentially trying to protect you.

Indeed, imagining every potential outcome might make you feel as though you’re preparing yourself for disappointment.

In reality, you could simply end up experiencing the stress of a difficult situation before it has even happened.

Over time, this can affect your mood, sleep, concentration, and decision-making. You may also start avoiding situations that trigger these thoughts.

While avoidance might offer short-term relief, it often makes the worry more powerful in the long run.

There are ways to overcome catastrophising and cut through the negative thoughts

While you might assume the solution to catastrophising is to simply replace every negative thought with a positive one, this isn’t always the best course of action.

Forcing yourself to believe everything is fine isn’t always helpful.

You can still recognise potential risks or challenges without automatically assuming the worst will happen.

This could help you respond to the situation in front of you, rather than becoming consumed by imaginary outcomes.

Thankfully, there are several ways to do this. Here are five.

1. Identify what triggers your negative self-talk

A useful first step is to notice when catastrophising tends to occur. You might find that certain situations regularly trigger negative thoughts, such as:

• Receiving an unexpected email from work
• Making a significant decision
• Travelling somewhere unfamiliar.

It may help to make a note of what happened and how the situation made you feel. Over time, you could start to notice a pattern.

While this won’t necessarily stop the negative thoughts, it could help you spot what is happening before your mind has time to build a worst-case scenario.

2. Check how you’re framing your thoughts throughout the day

Negative self-talk can become so familiar over time that you might not even notice the language you use.

These thoughts might even create assumptions that your brain believes are already fact. So, checking in with yourself throughout the day could help you recognise this.

When you notice a particularly negative thought, you might want to pause and consider whether there’s a more accurate way to phrase it.

For instance, instead of “I always get things wrong”, you could turn this into “I made a mistake but can learn from it”.

This could help you eventually learn to assess situations based on what you know rather than on what you fear might happen.

3. Ask yourself what the most likely outcome is

When your mind jumps to the worst possible outcome, it’s worth pausing and asking yourself: “What is the most likely outcome?”

This can help create some distance between the thought and reality.

For example, if a loved one hasn’t responded to your message, your first thought might be that they’re upset with you.

Before accepting this as fact, it can be prudent to try listing a few other possibilities. They might be working, driving, or planning to reply later.

You could also try asking yourself:

• What evidence supports these worries?
• What evidence goes against them?
• Has this happened before, and if so, what was the outcome?

These questions can help slow the spiral and remind you that a worrying thought isn’t a fact.

4. Focus on what you can change

Catastrophising can make you feel powerless because your attention is fixed on a large future problem.

Identifying one practical action could help bring your focus back to the present.

If you’re worried about an upcoming presentation, you could try practising your opening or preparing answers to potential questions.

Remember: while you might not be able to solve everything immediately, taking one practical step could make the situation feel less overwhelming.

5. Make time to notice what is going well

It’s easy to overlook positive experiences when you’re constantly searching for problems. So, making a greater effort to notice what is going well could create a more balanced outlook.

You could try writing down three things you’re grateful for at the end of the day or acknowledging your strengths and progress.

This could eventually train your mind to notice positive experiences rather than focusing entirely on what has gone wrong or what might go wrong in the future.