By: Cesca Villapando
What is Catastrophizing?
Catastrophizing is the use of unrealistic negative statements as defense from pain or discomfort. Limiting one’s abilities and feelings of helplessness are the common sentiments of individuals who engage in Catastrophizing. From brain imaging studies, it has been proven that Catastrophizing increases the brain’s activities concerning pain anticipation, pain attention and pain experience.
Where to seek support and how you can help yourself:
• There are numerous resources and organizations that help people manage their anxiety, depression and catastrophizing. From the findings of (Lazaridou et al., 2016), Cognitive Behavioral Therapy is effective at addressing thinking and behavioral patterns. The American Institute for Cognitive Therapy is one of the many places where professional help is available whenever and wherever you may need it.
• Practicing behaviors and exercises that can calm oneself is helpful in combatting Catastrophizing, for instance try engaging in Savouring. Savouring is the name for a simple practice involving trying to enjoy, feel, appreciate and extend the positive emotions of your experience. It is common to use our five senses of sight, sound, smell, touch and taste to savour something that gives us pleasure. There are several types of Savouring including Mindfulness (being present in the moment), Marvelling (building sense of awe and wonder) and Basking (Feeling satisfaction over job well done).
• Slow down and put your whole focus on what you are currently doing, whether it be a chore or schoolwork. Do not think about what you are going to do in the next few hours or an embarrassing moment.
• Ground yourself, think about what you are feeling at the moment through your five senses.
• Do an enjoyable activity for yourself, even if your schedule is hectic.
• Take a walk, feel the breeze and listen to your surroundings.
• Have an outlet to express yourself, whether it be through journaling or talking with a loved one.
Message for perspective shift and courage:
Allow yourself to live imperfectly. You can never be 100 percent ready or certain of everything, so live and let live! No amount of ‘bracing yourself’ for the hardship or discomfort will give you the peace and security you long for.
References:
Raichle, K. A., Osborne, T. L., & Jensen, M. P. (2009). Psychosocial Factors in Chronic Pain in the Dysvascular and Diabetic Patient. Physical Medicine and Rehabilitation Clinics of North America, 20(4), 705–717. https://doi.org/10.1016/j.pmr.2009.06.005
Cifu, D. X. (2020). Braddom’s Physical Medicine and Rehabilitation | ScienceDirect. Www.sciencedirect.com. https://www.sciencedirect.com/book/9780323625395/braddoms-physical medicine-and-rehabilitation
Lazaridou, A., Kim, J., Cahalan, C. M., Loggia, M. L., Franceschelli, O., Berna, C., Schur, P., Napadow, V., & Edwards, R. R. (2016). Effects of Cognitive-behavioral Therapy (CBT) on Brain Connectivity Supporting Catastrophizing in Fibromyalgia. The Clinical Journal of Pain, 33(3), 1.
Create, O. (2025). Unit 4: Savouring: View as single page | OLCreate. Open.edu. https://www.open.edu/openlearncreate/mod/oucontent/view.php?id=192227&printable=1
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