As a counsellor working with people online and in person from my practice in West London, I often hear clients describe scenarios where their minds immediately jump to the worst possible outcome. This thinking pattern, known as catastrophising, can be exhausting and overwhelming. If you've ever found yourself spiralling from a minor concern into thoughts of disaster, you're not alone.

Understanding Catastrophising

Catastrophising is when our minds take a relatively small problem and escalate it into a worst-case scenario. For example, a missed call from your boss might spiral into thoughts of being fired, losing your home, and never finding work again. While this thinking pattern is common, especially in those experiencing anxiety, it doesn't have to control your life.

Why We Do It

Our brains are wired to protect us from danger, and sometimes this protective mechanism goes into overdrive. When we're feeling anxious or stressed, our minds can become hypervigilant, constantly scanning for potential threats and jumping to extreme conclusions.

Breaking the Cycle

The STOP Technique

One effective way to interrupt catastrophic thinking is using the STOP technique:

• Stop what you're doing
• Take a step back
• Observe your thoughts
• Proceed mindfully

Reality Testing

When you notice yourself catastrophising, try asking yourself:

"What evidence do I have for and against this thought?"

"What would I tell a friend in this situation?"

"What's a more balanced way to view this?"

Building Resilience

Developing resilience against catastrophic thinking takes time and practice. It's about creating new neural pathways and healthier thinking patterns. Start by acknowledging your thoughts without judgment, then gently guide yourself toward more balanced perspectives.

The Power of Present Moment

Grounding yourself in the present moment can help break the cycle of catastrophic thinking. Focus on your immediate surroundings, engage your senses, and remind yourself that right now, in this moment, you're okay.

Moving Forward

Remember that changing thought patterns is a journey, not a destination. There will be setbacks along the way, and that's completely normal. The key is to approach yourself with compassion and patience as you learn these new skills.

Seeking Support

While these strategies can be helpful, sometimes we need additional support to break free from catastrophic thinking patterns. Working with a counsellor can provide you with personalised tools and techniques tailored to your specific situation.

If you find yourself struggling with catastrophic thinking and would like support in developing healthier thought patterns, I'm here to help. At Hope and Harmony, we can work together to break this cycle and build more balanced thinking patterns. Remember, reaching out for support isn't a sign of weakness – it's a step toward positive change.