Catastrophising: When Your Mind Jumps to the Worst

Have you ever received a message from your manager saying, “Can we have a quick chat?” and immediately thought, “I’m in trouble”?

Or noticed your child seems unwell and instantly imagined the worst?

This is catastrophising — when anxiety and overthinking cause your mind to jump straight to the worst possible outcome.

Why does it happen?

Your brain is designed to protect you. After experiencing stressful or frightening situations, it can become more alert to potential danger. Unfortunately, this can make everyday uncertainty feel like a threat.

It doesn't mean you're weak or overreacting. Your brain is simply trying to keep you safe.

What can help?

When you notice your thoughts spiralling, pause and ask:

What do I actually know?

What am I assuming?

Is there another possible explanation?

What is within my control?

Try to remind yourself: a thought isn't a fact.

With patience and self-compassion, you can learn to manage anxious thoughts rather than allowing them to take over.

If catastrophising, anxiety or overthinking are affecting your everyday life, counselling can provide a safe space to explore these patterns and develop healthier ways of coping.

You don't have to believe every thought your mind creates.