Overthinking versus Catastrophising
Overthinking refers to thinking too much about something, or putting too much time into thinking about or analysing something in a way that is more harmful than helpful. Whilst catastrophising relates to the repetitive, negative thoughts that focus on the worst possible outcomes in a situation or seeing a situation as being much worse than it really is.
Overthinking
Overthinking is when we replay something from the past, present or future on repeat, trying to find some clarity or safety from it. Overthinking can be referred to in many different terms, however, we can also refer to it as rumination and can become so overwhelming that we cannot think of anything else. These negative thoughts can be associated to:
- Ourselves (past, present and future)
- Our worlds (past, present and future) Scenarios (true or fictional)
- Overthinking is a response to negative feelings.
Overthinking can look like:
- Replaying conversations you have had, thinking “Why did I say that?”
- Second-guessing your own decisions, “What if I took the wrong option?”
- Imagining every possible outcome to a situation
- Struggling to let go or “shut your brain off”
- Paralysis by analysis — you think so much, you don’t take any action
Signs of overthinking include:
- Difficulty concentrating
- Fixation on worst-case scenarios
- Fixating on negative feedback
- Focusing on negative thoughts
- Thinking intrusive thoughts
- Bringing up failures or setbacks continually
- Missing deadlines
- Needing reassurance from others
- Second guessing yourself
- Struggling to make decisions
- Future tripping – anticipating future worries
- Double or triple checking things to avoid error
Catastrophising
Catastrophising is a verb formed from the word “catastrophe”, (complete disaster). When someone catastrophises they think or anticipate that an event is a complete disaster with devastating consequences. Catastrophising is most common in children (aged 8-9) and young people. However, it can affect anyone. It can also be referred to as a cognitive distortion. Catastrophic thinking occurs when your brain engages your imagination and creates worst-case scenarios; this is often exasperated by stress and anxiety.
Catastrophising can look like:
- “What if this (symptom) means something serious?”
- “If I mess this up, I’ll lose everything.”
- Assuming one bad moment will spiral into disaster
- Feeling overwhelmed by imagined outcomes
- Reacting with panic or dread to small triggers
Signs of Catastrophising:
- Persistent anxiety and worry
- Repeating and running through the same thoughts over and over Feeling despair or helplessness over a decision or situation Overthinking everyday situations or past events
- Feeling overwhelmed as a result of fear or anger
- Thinking negative thoughts about yourself.
First steps:
Starting to address overthinking or catastrophising is a commitment to grounding ourselves, and then challenging our own thoughts constructively, we may need help with this, but here are some starting points:
- Take a moment – ground yourself – 5/4/3/2/1 – name 5 things you see, 4 you can touch, 3 things you can hear, 2 things you can smell, 1 thing you can taste
- Look for the evidence, not the thought – What is the evidence, what else could it mean? whayt else?
- What is in my control? What is out of my control? – find the worksheet here
- Thought dump – Write down all the thoughts you are having and then identify one thing you can control
- Break the cycle – move, exercise, declutter or take on a small task, to move out of the thought process – strategies here
- Ask for help – speak to a coach or therapist to look at regulation and reframing thoughts
Want to learn more?
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