avatarJennifer Thompson

Summary

The web content provides strategies for overcoming the tendency to catastrophize by managing negative thoughts and promoting a more positive mindset.

Abstract

The article discusses the common human behavior of expecting the worst, known as catastrophizing, and the impact of negative thinking, which affects a majority of our daily thoughts. It traces the evolutionary roots of this negative bias and acknowledges that while negative thoughts are a natural part of life, they can become problematic if they spiral out of control. The author, a mindset coach, shares personal experience with this issue and offers five practical steps to manage negative thoughts: recognizing that one is not defined by their thoughts, regulating the nervous system through controlled breathing, acknowledging and letting go of thoughts that don't align with one's core being, resisting the exploration of negative thoughts, and practicing mindfulness and meditation to clear the mind. The article also suggests seeking professional help if negative thoughts persistently haunt an individual, emphasizing that one has the power to change their thought patterns.

Opinions

  • The author believes that while negative thoughts are a common human experience, they do not have to define us.
  • There is an opinion that mindfulness and meditation are effective tools for mastering one's thoughts.
  • The article suggests that resisting the exploration of negative thoughts is a key step in preventing them from taking over.
  • The author emphasizes the importance of not identifying with one's thoughts, implying a dualistic view of the self and the mind.
  • The article conveys the idea that negative thoughts can be a sign of misalignment with one's true self and that acknowledging this is part of the process of overcoming catastrophizing.
  • There is an underlying belief that individuals have the capacity to change their thoughts and, by extension, their realities.

Self-improvement

How To Stop Your Addiction to Catastrophizing

Constantly finding yourself in a negative loop? Here’s how to stop.

Photo by Ben White on Unsplash

We’ve all done this before — expected the worst out of a situation. Your teenager comes home late, and you’ve imagined they’re in some serious accident. You get a call late at night and expect that someone just died.

On average, people have over 6,000 thoughts a day. That’s according to research conducted by the psychology department at Queen’s University in Canada in 2020. And 80% of these thoughts are negative.

We’re hard-wired toward this negative bias as part of our evolution — it’s what protected our cave-dwelling ancestors.

Negative thoughts plague us all — even the most positive amongst us. It’s part of being human! But it becomes a problem when it spirals out of control, leading us to a rabbit hole and keeping us stuck, preventing us from living life fully.

It can happen to all of us

When I left my job in finance to freelance, I felt joy. I was finally doing what fed my soul! But it was not long before I felt like nothing was working out concerning my writing career. I kept hitting these roadblocks.

I am a mindset coach and had manifested success in all areas of my life — except my writing career. WTH! I knew my thoughts created my reality, and I knew I had to change my thoughts if I wanted to change the outcomes of my life! When negative thoughts enter your mind:

1. Remind yourself that you are NOT your thoughts

You are the conscious self that can observe your thoughts. So, watch your thoughts without getting pulled into them. You are not merely what enters your mind; you are much more. Therefore, do not let your thoughts define you.

2. Regulate your nervous system

When negative thoughts plague your mind, it can affect your emotions and nervous system. Take at least six slow breaths through your nose and out through your mouth to regulate your nervous system. Doing this will calm you down, slowing the trajectory of negativity.

3. Acknowledge this misalignment

Remember, those negative thoughts may well be out of alignment with your core being. Acknowledge this. And affirm to yourself: I let them pass.

4. Resist exploring these negative thoughts

While you may not have control over what enters your mind, you can control how long they remain in there. Your mind will try to convince you to go down a rabbit hole. Resist it. This trajectory is NOT your truth.

Practicing this is not a form of emotional bypassing. I have been down that road of feeling into every emotion. But I also know my best self can observe, acknowledge, embrace, and then let it pass.

5. Sit quietly for a few minutes and clear your mind

Acknowledge your thoughts, but don’t pursue them. Practicing mindfulness and meditation has allowed me to master my thoughts in ways I never have in the past.

Mindfulness and meditation are practices of observing thoughts. And deciding what to do with them-not resist or pursue them.

Releasing

Realize that if negative thoughts consistently plagued you, they could be more profound than what this article addresses. If negative thoughts relentlessly haunt you, you may need professional help.

But try the steps mentioned above, release your thoughts, and observe what happens. Remember, you can change your thoughts.

Life Lessons
Life
Self Improvement
Writing
Wellness
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