Targeting two elements of catastrophic thinking to manage social anxiety

In my last article, I discussed how you can reduce anxiety to a manageable level by addressing the cognitive distortion known as catastrophic thinking, also referred to as catastrophizing. In so doing, I detailed how two elements of this cognitive distortion can be addressed in helping people to manage anxiety. (1) Overestimating the likelihood of negative events occurring; and (2) Underestimating one’s ability to cope with negative events were they to happen.

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. In the following sections, I will discuss the steps in this process.

Two elements of catastrophic thinking in social anxiety

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.

In social anxiety, these two elements manifest themselves as follows: (1) Overestimating the likelihood that you will be judged or criticized; and (2) Underestimating your ability to cope with being judged or criticized if this were to happen.

For example, someone would engage in the first element when they believe that they are being judged or criticized despite the evidence indicating 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 being judged or criticized when the evidence indicates that they would likely be able to cope.

How catastrophic thinking affects social anxiety

Engaging in catastrophic thinking increases the intensity of social 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 in social situations. It would also detract from their enjoyment and increase their tendency to avoid and/or leave social situations. This could lead to social isolation, loneliness and depression given that having enjoyable relationships are a fundamental aspect of people’s happiness.

How to target the two elements of catastrophizing to manage social anxiety

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

Overestimating the likelihood of negative events can be addressed by using skills to accurately assess the likelihood of being judged or criticized. 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 being judged’. Doing so may lead to a ‘balanced thought’ which accurately estimates the likelihood of the negative event occurring such as, ‘Although my anxiety leads me to believe I am being judged, the evidence indicates that this is unlikely.’ In turn, this balanced thinking helps the person to reduce the intensity of their anxiety in social situations to a manageable level.

Underestimating one’s ability to cope with being judged or criticized 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 being judged or criticized. If necessary, it can also include helping the person to increase their skills to cope with being judged or criticized.

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

How to decide which element to target in social anxiety

Anxiety in social situations can be reduced to some extent by accurately estimating the likelihood of being judged or criticized. Having said that, in most instances it is recommended that increasing one’s ability to cope with being judged or criticized be targeted.

There are two reasons for this approach. One is that, even if we overestimate the extent to which people are judging or criticizing us, the reality is that we will have to deal with being judged or criticized in many social situations. Secondly, if we use skills to cope with being judged or criticized, overestimating the likelihood of being judged or criticized typically does not add to our anxiety in social situations given that we are confident that we can handle it.

How to cope with being judged or criticized

Given that increasing one’s ability to cope with being judged or criticized is the focus in managing social anxiety, I will devote my next article to this topic. The good news is that there are tangible skills which get results the more you practice them.

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

-Dr. Pat