People experiencing anxiety may interpret a delayed message, a possible exam failure or an ambiguous social interaction as evidence that something terrible has happened or will happen. This pattern, known as catastrophizing, involves exaggerating a threat or treating imagined outcomes as likely, according to the article.
The first suggested step is to return attention to the present. The article points to research published in Acta Psychologica indicating that mindfulness may help counter anxiety and catastrophizing. Deep or diaphragmatic breathing is another option: by focusing on the breath, a person can ground themselves in the moment, while research cited in the article links the practice to lower heart rate and blood pressure.
A second approach is to set aside a specific period for worrying. Scheduling this time may help prevent smaller concerns from building into more intense thought spirals. When anxious thoughts arise during an important task, the article suggests postponing them until that designated period and returning focus to the present.
The third step is to consider cognitive behavioral therapy (CBT), which is commonly recommended for catastrophic thinking. The article describes CBT as a way to recognize unhelpful patterns in thoughts and emotional regulation, then use tailored exercises to challenge irrational thinking.
Talking through distressing thoughts with someone who can offer an objective perspective, such as a therapist, counselor or trusted loved one, may also help. The article notes that catastrophizing can become more entrenched in isolation and encourages people who feel unable to manage their thoughts to speak with someone.
Sources: Psychology Today.