Rewiring the Brain 1.1
- Jacob Somers
- Dec 3, 2025
- 4 min read
A Look into a Catastrophizing Mind
“There were many terrible things in my life and most of them never happened.” - Michael Montaigne
Catastrophization is a maladaptive mental pattern that can deeply affect our emotional and physical well-being. It involves into the worst possible outcome in a given situation, creating a cycle of anxiety, fear, and avoidance. This type of thinking distorts our reality, making challenges feel insurmountable and overwhelming. Understanding the roots of catastrophization, its impact on our thoughts and behaviors, and how to break free from it is crucial for building healthier ways of thinking and managing life's difficulties.
What is Catastrophization?
Catastrophization is a pattern of negative, repetitive thinking where the mind jumps to the worst possible outcome, however unlikely. Pain catastrophizing, in particular, teaches us that this mental loop is often absolute, intrusive, and hard to break away from—making it difficult to stay present or think clearly. At its core, catastrophization is a maladaptive, avoidant coping strategy. Rather than helping us process major emotional or physical (somatic) challenges, it shuts that process down, keeping us stuck and overwhelmed. In many ways, catastrophization is a self-protective crisis. It hijacks our emotional regulation system, ramping up distress and pulling focus away from practical problem-solving or healthy emotional release. While it may feel like a way to stay safe, or prepare for the worst, it ultimately delays healing and growth.1
Self-Talk in Catastrophization
When we're catastrophizing, our self-talk shifts into extremes—often without us even realizing it. One key pattern is the difference between feelings talk and shame talk. For example, saying “I feel like the world sees me as a failure” expresses an emotion, while “I am seen as a failure” states it as an undeniable truth. That shift from feeling to fact is where catastrophization gains power. It’s not just what we say to ourselves that matters—it’s the intensity behind it. Catastrophizing is marked by unprecedented worry, where thoughts spiral beyond proportion, even if the actual content seems reasonable at first glance.2 Challenging our thinking in these moments—asking, “Is this really true?” or “What evidence do I have for this?”—can help us reconnect with a more grounded state of mind. It’s not about denying how we feel, but learning to step back from the mental storm long enough to see it clearly.3
Catastrophic Thinking
Catastrophic is a deep, overwhelming mental state that often shows up alongside panic attacks, social anxiety, spiraling thoughts, and depression. It’s common in people who live with PTSD, OCD, anxiety, and depressive disorders, and it’s more than just negative thinking—it’s survival mode. This kind of thinking can develop as a protective (though maladaptive) response to trauma, as a learned behavior from parents or caregivers, or as a reaction to chronic somatic challenges like a mental health diagnosis or medical condition. When we're in this state, our thoughts race, we feel stuck, pessimistic, and locked into worst-case scenarios. There’s often a sense of drowning—mentally and emotionally. We may escape through endless internet scrolling, experience decision fatigue, hold ourselves to perfectionistic standards, or fall into constant negative self-talk. Some examples of catastrophic thinking:
“If I mess this up, everything will fall apart.”
“Everyone is going to hate me.”
“I’ll never recover from this.”
“This one mistake proves I’m a failure.”
Understanding how catastrophizing works in the mind helps us name it, challenge it, and start to shift toward more grounded, compassionate thinking.4
Catastrophic Actions
When we’re caught in the grip of catastrophizing, our actions often reflect our distorted thinking. One common behavior is lashing out at others, whether out of frustration, fear, or feeling misunderstood. We may also ignore any positive feedback from others or dismiss aspects of a situation that could offer hope or solutions. This keeps us stuck in the cycle of negativity and reinforces the catastrophic narrative. Another key impact of catastrophization is a decrease in risk-taking behaviors. The more we catastrophize, the more we feel paralyzed by the imagined consequences, leading us to avoid making decisions or taking chances. The idea of risk becomes unbearable, and the stakes feel much higher than they truly are. Interestingly, the relationship between catastrophization and anxiety is very close. Just like anxiety, catastrophization can make the idea of risk feel less tolerable, encouraging us to stay in our comfort zones. As a result, both anxiety and catastrophization can lead to a paralyzing fear of the unknown, reducing the chances of taking positive risks that could help us move forward.5
…Name it, challenge it, and start to shift toward more grounded, compassionate thinking.
Catastrophization is a mental habit that causes us to amplify the worst possible outcomes, trapping us in a cycle of fear and avoidance. This pattern of thinking often puts us into “survival mode” when faced with crisis or fear. In some cases, it can be learned as a coping skill from parents or role models, who may have modeled similar behaviors. At its core, catastrophization is often driven by a deeply held belief or shame, where we believe the worst to be inevitable, whether it’s about ourselves or the situation at hand.
This mental pattern can help us regulate negative emotions temporarily, but it often leads to physical symptoms that reinforce our fears, creating a self-fulfilling cycle. Low self-esteem and fear are common catalysts, fueling catastrophic thinking and the belief that we are powerless in the face of challenges.
So, why do we do this? We engage in catastrophization because our brains are wired to protect us from perceived danger, but when misplaced, it becomes a maladaptive response that limits growth and healing. Recognizing this behavior is the first step in reclaiming control of it. What’s next? The key to breaking free from catastrophizing lies in challenging these automatic thoughts, reframing our perceptions, and gradually adopting healthier coping mechanisms. With practice, we can stop the cycle of catastrophic thinking and behaviors, leading to a more balanced, empowered approach to life's challenges.
1 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4193285/#:~:text=It%20has%20been%20argued%20that%20repetitive%20negative,intertwined%20and%20not%20viewed%20as%20separate%20entities.
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