Listen Linda

So, here’s something to think about: apparently Catastrophizing (catastrophic thinking) and Future tripping AREN’T the same thing. But AREN’T they?

Catastrophic thinking is symptoms of anxiety disorder. With Catastrophic thinking someone is going to continuously obsess over the worst possible scenario. It’s a subconscious thought pattern, and apparently, we are not aware we are dwelling on the obsession.  Why it makes sense is that this is associated with another mental health conditions like OCD or DID.

It’s clear how catastrophic thinking originates. Growing up in a highly dysfunctional home, we were conditioned from birth to expect and fear the unexpected. Our parents were unpredictable and unreliable in meeting our needs, often subjecting us to repetitive and horrendous abuse.

As adults, these harmful environments left us with emotional scars, and catastrophic thinking is one of the wounds in our psyche. Identifying catastrophic thinking can be challenging until we acknowledge it for what it is.

When we experience anxiety, catastrophic thoughts can feel ever-present and like impending realities. Recognizing these painful and frightening thought patterns can help us avoid spiraling into the belief that our world is about to end.

And the scientific name for future tripping is Anticipatory anxiety. And its excessive worrying about the future…and since it is an excessive, would it not be considered and obsession? So, why is it not labeled in the same knot of Catastrophic thinking. Unless the anxiety disorder is Anticipatory. And is it the result of this disorder?

Anticipatory Anxiety in a nutshell is like bleeding before you are cut. And according to Sally Winston, PsyD and Martin Seif, PhD. ABPP, it’s considered a third layer fear. And they describe it here:

“First, we can be afraid of something.  Think, for example: ‘I am scared of a bee.”  

Second, we can be afraid of being afraid—this is sometimes called the fear of fear, or panic. Think of this example: “If I see a bee, I might get so frightened that I have a panic attack and then lose control or have a heart attack.”  

Finally, we get to the third level of fear. We can be afraid of being afraid of being afraid. This is not as complicated as it sounds; it goes like this: “I am miserable even thinking about camping next week because I might see a bee and have a panic attack, lose control and do something crazy. Maybe I should cancel the camping trip”.   

This third layer of fear is a powerful motivator of avoidance.  Catastrophic predictions–like having a panic attack, making a fool of yourself, or damaging a relationship—can lead to incapacitating anxiety that stops you from proceeding.”

Honestly, to me it almost sounds like another form of self-proclaimed prophecy, only on the hindering side of it. Preventing action. Granted avoidance just avoids doing anything big in general. Keeps problems swept under the rug and nothing changes. Possibly another form of self-sabotage.  And in all actuality, it’s an overactive imagination. But it’s a real thing and people do deal with this on a regular basis. So, it’s a thing. And if you know someone who jumps to conclusions a lot? This is the next level to it.

So, ways to stop it?

Avoid Overgeneralizing—Focus on Specifics. Catastrophic thinking often stems from exaggerating the impact of negative events, such as if because some individuals feel a certain way, everyone does, or that one misstep in life means everything is crumbling. This all-or-nothing mindset makes it harder to remain optimistic, as negativity colors your entire outlook. Combat this by identifying parts of your life, such as daily routines, relationships, or aspects of your home, that still bring happiness or comfort. Resist the urge to let overgeneralizations overshadow these positive experiences.

Prioritize Sleep. Being sleep-deprived not only affects our mood and interactions but also skews our perceptions, making us hypersensitive to perceived threats. This heightened awareness may have once protected us in evolutionary terms, but today it often leads to unnecessary overreactions. Ensure you get enough rest to help maintain a clearer, more rational mindset.

 Separate Your Thoughts from Your Identity. Negative spirals often intensify when we not only have pessimistic thoughts but also berate ourselves for having them. Believing thoughts define us can lead to obsessiveness, whereas recognizing them as fleeting mental events helps us move on. Techniques like mindfulness and acceptance therapy encourage observing these thoughts without judgment, acknowledging their temporary nature, and allowing them to fade.

 Don’t Assume the Present Reflects the Future. Feelings of hopelessness often arise from if current challenges will persist indefinitely. This kind of thinking overlooks how circumstances can change over time, much like illness eventually subsides. Avoid using the past or present as a template for the future and remember that change is always possible.

 Engage with Your Physical World. Simple activities, such as walking, cooking, stretching, or gardening, can ground you in the present and ease anxiety. These actions enhance mindfulness by drawing attention to immediate sensations, making it harder to ruminate on the past or worry about the future. Additionally, physical activity can trigger endorphin release, further boosting your mood and reducing stress.

https://drmelissawelby.com/shifting-thoughts-taking-control-cognitive-restructuring-anxiety-management/