Difficulty: Explorer (Level 1)
The habit of assuming the worst and overreacting is known as catastrophising. It is similar to worrying, which we all deal with in different shapes.
To break this habit, you must first notice how you think. Then, try to react in a new way. Over time, you will be able to better control your feelings. This can help stop anxiety from hurting your relationships.
Here are some tips:
-
Notice when you start catastrophising. What is happening at the time that might make you think about the worst things that could happen?
-
Focus on the present moment. Try not to worry about bad things that might happen in the future. Use breathing exercises to relax when you feel anxious.
-
Notice your nervous feelings instead of hiding them. Understand that they will pass quickly, and be kind to yourself in that moment.
-
Try to think about a situation in different ways. You can discuss your fears with someone you trust and ask them what they think.
-
Pick a special time each day just for worrying. This might seem strange, but it works well for some people.
If you still feel very worried after trying these tips, talk to a mental health professional. They can give you personal advice to help with your anxiety.
This question was answered by Andrew Stock, a clinical psychologist and founding partner at Therapy Partners
