There are two parts:
Part 1: Predicting a negative outcome.
Part 2: Jumping to the conclusion that if the negative outcome did in fact happen, it would be a catastrophe.
Psychology research on chronic pain and catastrophizing has uncovered three types of mechanisms related to catastrophizing
- Rumination - (overthinking. Cognitive Behavioral Therapy technique for overcoming rumination (link is external))
- Magnification
- Helplessness
Overcoming Catastrophizing
- Mindful awareness
You have to catch yourself having cognitive distortions to be able to do anything about them,
- Consider Other Possible Outcomes
Consider positive predictions, neutral predictions, and mildly negative predictions, not just very negative predictions.
- Make a Distinction Between Significantly Unpleasant and Catastrophe
Key to overcoming catastrophizing is making a distinction between something being significantly unpleasant and it being a catastrophe. Failing an important exam would be extremely distressing but it does not doom the individual to a life of failure.
- Increase your perception of your ability to cope.
If you believe you can cope with negative events, anxiety will be much less of a problem for you.
Suggestion to write each down so you can view them more objectively. http://psychcentral.com/lib/what-is-catastrophizing.
Source:
https://www.psychologytoday.com/blog/in-practice/201301/what-is-catastrophizing-cognitive-distortions
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