The red numbers of the analog clock that glowed in the room were a reminder that I was running out of time to get a good night’s sleep. It was 1:25 a.m. and my alarm was set for six a.m.
If I fall asleep now, maybe I can get a good four hours of sleep.
Instead, my brain was running through scenarios of what may or may not happen the next day.
“What if my car breaks down on the way to class?”
“What if the instructor calls on me in class and I don’t know the answer?”
“What if I fail next week’s test?”
“If I don’t get my college degree, I’ll be financially struggling the rest of my life.”
“The landlord will evict me if I don’t get the stain out of the carpet.”
Have you ever found yourself trying to fall asleep at night and instead of sleep your brain is thinking about all the things that could possibly go wrong? The “what ifs?” The “maybe’s” and the “It might happen scenarios?”
It’s those pesky little things that can derail your thoughts and mood (and sleep).
Now, let’s get practical. Unless your car is old or has a tendency to break down, most of us don’t worry about something like that at 1 a.m.
And who worries about getting evicted because of a stain on the carpet?
While we’re worried about that, let’s just make the jump to always being poor because we’re going to flunk one test and have to drop out of college.
Do you see where I’m going with this?
If you’ve never experienced this, you’re probably confused. You’re probably wondering why someone would worry about minor things in excess.
If you have experienced this type of worry, you know the feelings of anxiety and dread that nighttime can bring.
You’re not alone.
Hello dear reader. My name is Kim and I used to be a fellow catastrophizer.
Yes, there’s a term for it and it’s called catastrophizing.
Catastrophizing is a cognitive distortion that prompts people to jump to the worst possible conclusion, usually with very limited information or objective reason to despair. When a situation is upsetting, but not necessarily catastrophic, they still feel like they are in the midst of a crisis. Source
Now you might be wondering what a cognitive distortion is.
a faulty or inaccurate thinking, perception, or belief.
Do you see the words “faulty and inaccurate?” That’s exactly what catastrophizing is based on.
RELATED
In a previous post, I talked about another example of cognitive distortion, automatic negative thoughts.
Now, back to catastrophizing.
In my late teens and early 20’s, I was the queen of catastrophizing. My crown was permanent and it shined brightest at night.
I worried about all of the worst-case scenarios regarding things that may or may not happen.
If there was a storm alert, I was certain I was going to get hit by lightning (wish I was kidding).
If I made a mistake at work, I was going to get fired.
If a group of people on my college campus walked by me and were laughing, they were definitely laughing at me.
A bit much, right?
Not for someone who is under constant, unrelenting stress.
Not for someone who has unresolved trauma.
Not for someone who feels like their needs are not being met.
Not for someone who grew up in a dysfunctional household.
I see you. I understand you. I was you.
We are the ones who live in a perpetual state of anxiety.
We are the ones who want to be perfect.
We are the ones who have low self-esteem and think we only deserve the worst.
We are the ones who have experienced trauma and fear we may experience it again.
We are the ones with an impending sense of doom.
I’m here to tell you that you don’t have to live like this anymore.
Like me, you learned how to catastrophize so I know you can learn how not to catastrophize.
Read that again. ^^
The good news is you can learn how to stop faulty thinking patterns, stop living with fear and anxiety, stop assuming your life is going to be a part of a worst-case scenario, and escape from the perpetual sense of doom.
If you’re a paid subscriber, head to Kim’s Therapy Space to download a 10-page Decatastrophizing Workbook.
With the aid of the Decastastrophizing Workbook, you are going to:
Identify and acknowledge your worries and fears
Identify the worst-case scenarios and evidence in support/dispute of
Determine when the worst-case scenarios have come true (and when they have not)
Examine alternative ways to look at your catastrophizing
Explore triggers
Learn how to practice de-catastrophizing mindfulness &
Learn how to reframe your thoughts
In Kim’s Therapy Space, paid subscribers have exclusive access to our workbooks, journals, and therapeutic tools library.
Not a subscriber? Upgrade your subscription here.
Questions? Thoughts? Let me know below.
You’ve got this, friend.
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