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Constantly imagining the worst case scenario is called 'catastrophising' — here's how to stop your mind from doing it

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  • This is known as catastrophic thinking, or "catastrophising."
  • It's a habit people get into for various reasons, and it can be difficult to break.


It's also known as "catastrophising," and it happens to many people at some point in their lives. It might be a result of your previous bad experiences that you can't shake, or it could be linked to mental health issues like anxiety or chronic depression .


"Nobody is born a catastrophiser," she told Business Insider. "Babies and not born catastrophising... it's a protective mechanism, because we think 'if I think the worst, then when the worst doesn't happen I'll feel relieved.'"

Unfortunately, life doesn't work this way. By thinking catastrophically, we are actually making things worse, because our unconscious mind doesn't distinguish emotionally between what we imagine and what really happens.

"You're living through an experience twice, and one of them is guaranteed to be bad, because you're thinking the worst," Blair said. "So in the end it really isn't very protective. It causes great anxiety, because the emotional side, the amygdala, it thinking that this is really happening, and it's terrible."

People may learn the habit of catastrophising because they've had a bad experience before that they didn't see coming. To protect themselves in the future, they start imagining the worst possible scenarios in every situation, because they don't want to be caught off-guard again.

They may think to themselves that going through the worst situation in their mind will mean they get it over and done with — but in reality, this isn't logical at all. Nobody can predict or prevent the future.


"You don't always have to have an experience that causes psychological problems," Blair said. "We tend to get a little hung up on that... but it could simply be because that's what you saw and that's what you copy."

Logic and a calm support network are the answer




"And I say ok, a minute ago you said you were 100% certain that this terrible thing was going to happen, what percent would you give it now? And it's always lower," she said.



"The best way to gain perspective [on your worries] is to talk with someone else and put it outside you," Blair said. "You don't have to rush to a therapist... but it's hard work. It takes a good season, a good three months, sometimes six months, to start to change a habit."

So the next time you sense yourself spiraling over the fact your parents are late and could have been in an accident, or even something smaller like the fact someone isn't texting you back, take a breath and try to think objectively. Also, be aware of the fact you're trying to change, because it's not easy to adjust our behaviour.

"You must be kind to yourself and patient, and recognise the more emotional you are the more likely you are to not remember to do it right," Blair said. "Then, when we're still and we're calm, and things are under regulation, we get a chance to be logical."

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