Catastrophizing

Afraid to try something new? Cognitive therapists tell us that as humans, who by nature think irrationally, we find ways to disturb ourselves.

On the Diet Survivors message board we talk a lot about black and white thinking. But black and white thinking is only one way in which we disturb ourselves.

Another common way in which we disturb ourselves is by catastrophizing. This means assuming the worst about a situation. We think the most awful outcome will occur. This serves a few purposes:

1. Helps brace us for disappointment
2. Prepares us for the jolt
3. Leads us to predict possible bad outcomes, which can assist in setting ourselves up for success

On the flip side, unfortunately, catastophizing, also does this:

1. Allows us to completely avoid disappointment and other human feelings
2. Leaves us drained
3. Leads us to aim too low
4. Alienates more positive people from us
5. Prevents us from achieving our dreams

What to do? If you have a tendency to catastophize, it may be time to reign it in a bit. List ways in which it serves you, but also ways in which it hinders you. Uncover you beliefs about predicting the worst, and replace them with more positive beliefs which will still give you needed tools.

Is it really true, for example, that we must avoid disappointment? Will it kill us? Will avoiding disappointment and setting our sights low help us achieve our dreams? How far will we go to avoid uncomfortable feelings? Risk-taking means being more fully alive--exposing us to higher highs and lower lows.

A little journaling can be a big eye-opener. Use your writing as a tool to find out which catastrophes you really do want to avoid, such as accidents and sickness. But the possibility of rejection? A project not working out? Finding out you had a bad idea? Start to experiment with feeling feelings. You'll find out life is fuller when you take risks.

Catastrophizing does serve a positive purpose but take charge of it, rather than letting it take charge of you. Use it to assess risk, but remember--you can handle rejection, disappointment and other negative emotions. What's more, if you reign in your catastrophizing, you'll allow for the highs.

A dull existence? Or high highs and low lows? Each of us has a choice. Do you really want to disturb yourself with so much catastrophizing? The next time you become aware you're starting to do this, say "Oh there I go disturbing myself again. I don't want to disturb myself. I'll reign it in."

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This blog is a companion to the free Yahoo! Diet Survivors message board and the free Diet Survivors newsletter.


Find out more about Linda Moran's book, How to Survive Your Diet.