If you find yourself worrying too much about the future and letting negativity rule your daily life, you’re not alone. I used to be a total catastrophist, always catastrophising every small situation into something worse than it was. Like Sarah Ewing says, “we often forget the bright side” — and that’s where change starts: by noticing how our thinking patterns shape our lives.
When Dr Rafael Euba from the London Psychiatry Centre talks about how catastrophisers lose control by imagining every threatening eventuality, it hits home. My worry factor used to make me suffer from anxiety, stress, and even physical health problems. The brain gets stuck in a loop of faulty thinking, jumping to conclusions, and self-sabotaging cycles — turning mountains out of molehills. Learning cognitive behavioural therapy (CBT) helped me challenge those automatic thoughts and look for a logical solution instead.
As Anjula Mutanda, a TV psychologist and mental health expert, explains, unrealistic and illogical thinking can be debilitating and lead to depression or underachievement. She suggests building awareness early-on and developing a rational, realistic perspective. It’s not about wishful thinking, but learning to minimise risk and cope without letting fear, shame, or pessimism take over. Seeing a GP, trying talking therapy, or simply practising positive focus on your current situation can bring ease and balance.
I realised that punishing thinking and skewed perceptions only made my life feel more unhappy. When I stopped treating every what if as a foregone conclusion, I felt happier and regained control. With guidance from Lynette Evans, a psychotherapist, I learned that being hyper-vigilant or overwhelmed doesn’t keep you safe — it only keeps you stuck. Shifting my perspective, staying logical, and taking an expert-based plan toward a positive life helped me move from failure to quiet happiness.
What you can do to combat catastrophising
Sometimes we magnify a small possibility into a huge threat, forgetting the bigger picture. When I used to do this, my friend Lynette reminded me to pause and logically examine my thoughts. This helped me find balance between emotion and reasoning. Try looking for evidence, alternatives, and a more realistic outcome instead of jumping to a terrible conclusion. Over time, this reflection builds understanding, clarity, and rational thinking—all of which strengthen emotional control.
When you notice negative thoughts pop up, become a detective of your own mind. Write them in a journal for a week, just like Anjula suggests. You’ll soon see a pattern emerging—how you reacted, what you felt, and what triggered your catastrophic thinking. With self-awareness and mindfulness, you start to recognize your emotions instead of letting them rule you. It’s a practice that turns awareness into control.
Many times, feelings of helplessness or being unattractive or stupid stem from past events we’re unaware of. I once struggled with low self-esteem, feeling like a victim until I used positive affirmations—yes, they sounded cheesy, but they work. They helped me rebuild confidence, self-worth, and a healthier mindset. Rafael once told me that emotional strength and motivation come from self-reflection and healing, not from ignoring your feelings.
If your catastrophising thoughts hit hardest at night, keep a notebook on your bedside table. Use it to write your worries, then revisit them later with a calmer mindset. Practicing gratitude shifts focus from fear to positivity. Rafael’s advice of daily journaling gave me calmness, organization, and emotional balance. With discipline, mindfulness, and self-control, you regain stability, inner peace, and a renewed perspective on what truly deserves your attention.
