Targeting two elements of catastrophic thinking to manage anxiety

Cognitive behavioural therapy (CBT) focuses on how people can change their thinking and their behaviour to address their mental health issues, many of which entail managing emotions like anxiety. Addressing cognitive distortions or negatively biased thinking patterns is a fundamental part of the cognitive side of this form of therapy.

The cognitive distortion which is typically targeted when addressing anxiety issues is catastrophic thinking, also known as catastrophizing. In the following sections, I will discuss how two elements of this cognitive distortion can be addressed in helping people to manage anxiety.

Two elements of catastrophic thinking

The two elements of catastrophic thinking are: (1) Overestimating the likelihood of negative events occurring; and (2) Underestimating one’s ability to cope with negative events were they to happen.

For example, someone would engage in the first element when they believe that they are likely to be fired from their job when the evidence indicates that this is unlikely. Using the same example, the person would be succumbing to the second element of catastrophic thinking if they believed that they would be unable to cope with getting fired when the evidence indicates that they would likely be able to cope.

How catastrophic thinking affects anxiety

Engaging in catastrophic thinking increases the intensity of anxiety beyond the optimal level. The optimal level refers to experiencing a level of anxiety which will be helpful in dealing with the challenge at hand. Anxiety intensity which is above the optimal level interferes with dealing effectively with challenges.

In this example, the person’s anxiety being above the optimal level because of catastrophizing would interfere with their performing effectively at their job. Ironically, this decrease in performance stemming from catastrophizing would make it more likely that they would be fired.

How to target the two elements of catastrophic thinking to manage anxiety

The two elements of catastrophic thinking can be targeted with CBT strategies to reduce the intensity of anxiety to a manageable level.

Overestimating the likelihood of negative events can be addressed by using skills to accurately assess the likelihood of negative events occurring. For example, thought records are used in CBT to help clients list the evidence which supports and does not support their ‘hot thoughts’ regarding worries about future negative events occurring.

Using the example, the person would list the evidence which supports and does not support their hot thought, ‘I am going to be fired’. Doing so may lead to a ‘balanced thought’ which accurately estimates the likelihood of the negative event occurring such as, ‘Although there is some evidence that I will be fired, there is also substantial evidence that I will remain in my job’. In turn, this balanced thinking helps the person to reduce the intensity of their anxiety to a manageable level.

Underestimating one’s ability to cope with negative events can be addressed by using skills to increase one’s belief that they can cope. These skills can include gathering evidence which demonstrates that the person can cope with such events. If necessary, it can also include helping the person increase their coping skills in preparation for the events.

Using the example, the person would list evidence indicating that they would be able to cope with being fired if it were to occur. If necessary, they would also prepare additional coping strategies which they can use were they to be fired. In turn, this increased confidence that they could cope with getting fired would help to reduce the intensity of their anxiety to a manageable level.

How to decide which element to target

Circumstances will point to which of the catastrophizing elements to target to reduce your anxiety to a manageable level. In situations in which the evidence indicates that the likelihood of the negative event occurring is very low, then using thought records to address this element alone may be sufficient to reducing your anxiety to a manageable level. For example, if thought records determine that there is little to no evidence supporting the hot thought that you will be fired, your anxiety may be reduced to a sufficient level of intensity without you also having to focus on how you would cope with getting fired.

In contrast, for situations in which the evidence indicates that the likelihood of the negative event occurring is above a marginal level, then using thought records to address this element alone may be insufficient in reducing your anxiety to a manageable level. For these situations, exploring how you would cope with the negative event would be an additional essential step.

For example, if thought records determine that there is more than a modicum of evidence supporting the hot thought that you will be fired, the level of your anxiety may be reduced to some extent by also listing the evidence that you will not be fired. However, to reduce your anxiety to a manageable level it would be important in this case also to identity strategies you could implement to cope with getting fired if this were to happen.

Targeting the two elements when the issue is social anxiety

The two elements of catastrophic thinking can also be targeted to reduce anxiety to a manageable level of intensity when the issue is social anxiety. I will discuss the steps in this process in my next article.

May you target the two elements of catastrophic thinking to manage your anxiety,

-Dr. Pat