Control Catastrophic Thinking

Seeing the worst possible outcome for a situation can lead to anxiety and racing thoughts. Avoid focusing on the negative aspects of a situation or how it could be even worse. The unknown future can seem scary and full of negative potential. Dispute each irrational thought with a rational one. Challenge your “worst case scenario” with a “best case scenario” and options in between.

*  What is statistically likely in this scenario?

*  How might this situation turn out better than expected?

*  What can I do to reduce the chances of the situation getting worse?

Think of a “mountain” that you build out of a “molehill.” Challenge your thought with rational thinking. Complete the following chart with two examples of your own.

Catastrophic Thought

Example: The more weight I lose, the more I am going to gain back later. I am better off staying overweight.

Alternative Thought

Losing weight will help my health now and in the future. I can learn tools to maintain my weight loss. Even a small weight loss will have a big impact on my health.