Catastrophising: Stop The Spiral

When your mind jumps to the worst-case scenario—“I’ll lose my job,” “This pain means something serious,” “I’ll embarrass myself and everyone will notice”—that’s catastrophising.

It’s a mental habit where small worries snowball into disaster movies. Left unchecked, it feeds anxiety, keeps your nervous system on high alert, and shrinks your world.

The good news: catastrophising is learned—and you can learn your way out of it.

What Is Catastrophising (And Why Does It Stick)?

Catastrophising is a thinking pattern where we overestimate threat and underestimate our ability to cope.

It’s a brain trying to keep us safe, but applying yesterday’s survival logic to today’s emails, traffic, and to-do lists. The habit “sticks” because every time we imagine the worst and then avoid, we feel short-term relief. That relief rewards the pattern—so the spiral strengthens.

If you’re unsure how this sits within anxiety more broadly, start here: What is Anxiety.

Spot The Spiral: The Two Steps Your Brain Takes

1. “What if…?” escalation A neutral event becomes a threat: “My boss wants a quick chat → I’m in trouble → I’ll be fired.”

2. Certainty and helplessness You treat the imagined outcome as a near-certainty and assume you won’t cope: “I can’t handle it.”

Tell-tale signs: fast heart rate, neck/shoulder tension, tunnel thinking, scrolling for reassurance, postponing decisions, cancelling plans.

Catastrophising vs Realistic Appraisal

Feature	Catastrophising	Realistic Appraisal
Evidence use	Selective; ignores neutral/positive data	Weighs for and against
Probability	Treats low-probability as near-certain	Assigns proportional likelihood
Coping view	“I’ll fall apart”	“If X happens, I’ll do Y and Z”
Action	Avoidance/reassurance seeking	Small, values-aligned steps
Body state	Sympathetic arousal (fight/flight)	Regulated (able to think clearly)

Want a quick nervous-system downshift to enable realistic thinking? Try these Breathing Techniques.

A 5-minute “De-Catastrophise” Routine

Use this when you notice the spiral starting. It’s short, portable, and strengthens a more balanced neural pathway with practice.

1. Name it (10 sec)“Catastrophising is here.” Naming the pattern creates distance from the thought content.

2. Ground your body (60–90 sec)

   1. Inhale through the nose, exhale a touch longer than you inhale (e.g., 4 in, 6 out) for 8–12 breaths.

   2. Relax your jaw and drop your shoulders at each exhale. This signals safety to the brain so your prefrontal cortex can come back online.

3. Rate the probability (60 sec)On a 0–100% scale: “What’s my best estimate this worst-case happens?” Then ask, “What evidence supports/drops that number?” If your first answer is 80–100%, you’re probably rating emotion, not probability—take two more extended exhales and try again.

4. Generate two alternative outcomes (60 sec)

   1. Likely scenario: the everyday, boring version.

   2. Coping scenario: “If the worst happened, I would… (list 2–3 actions or supports).”

5. Choose a tiny action (60 sec): What 2–minute task moves you toward your values? Email two lines. Put the bill on autopay. Step outside for sunlight. Action beats rumination.

6. Close the loop (20 sec): Tell yourself: “I did a regulated check. I’m moving on now.” Then, actually move—stand, stretch, sip water.

Save this routine somewhere visible—phone notes, desk card, or as a self-hypnosis cue.

How Hypnotherapy Helps Stop Catastrophising

Hypnotherapy works at the level where the pattern runs—your subconscious. In guided sessions, we help you:

• Interrupt the loop with rapid relaxation and focused attention.

• Re-script default predictions so your brain stops auto-loading disaster outcomes.

• Install coping imagery—mental rehearsal that makes real-world coping feel familiar.

• Build regulation on demand so your body stops dragging your thoughts into the red zone.

Revival Hypnotherapy offers online sessions across Australia (Zoom). No travel, no waiting room—just a calm, private space where you are. Learn more here: Hypnotherapy for Anxiety.

Example: From “It’ll Be A Disaster” To “I Can Cope”

• Trigger:  You receive a meeting invite with no agenda.

• Old path:  “They’re unhappy → formal warning → career ruined.” You avoid prepping, sleep badly, arrive tense.

• New path (after practice):

  • Self regulate with three rounds of extended exhales.

  • Probability re-rate: from 80% down to 25%.

  • Two alternatives: “Quick project check-in” / “If there’s an issue, I’ll ask for specifics and propose a plan.”

  • Tiny action: brings a 3-bullet project status. Meeting goes fine; if not, coping plan is ready.

When To Seek Extra Help

Catastrophising deserves more support if you notice:

• Frequent panic symptoms or dizziness

• Avoidance that limits work, relationships, or health

• Sleep disruption 3+ nights per week

• Constant reassurance seeking that doesn’t stick

You don’t have to solve this alone. If you’re in Australia and prefer a calm, flexible format, consider an online session. Start here: Seek Help in Australia.

Book a Free Discovery Session

Quick Reference: Self-Check Questions

• What’s the actual evidence—for and against?

• What’s a more likely outcome (not perfect, just likely)?

• If the worst happened, how would I cope? (Name two steps.)

• What’s one 2-minute action I can take now?

• 
  

Practice beats perfection. Each run-through weakens the spiral.

About The Author

Steve Hebble, Clinical Hypnotherapist (Revival Hypnotherapy) supports Australians online to reduce anxiety, improve sleep, and build practical self-calming skills. Sessions are delivered via secure video anywhere in Australia.

*Note: This article is general information and not medical advice.

Frequently Asked Questions

Q: Is catastrophising the same as anxiety? A: No. Catastrophising is a thinking pattern that can fuel anxiety. You can be anxious without catastrophising and vice versa, but they commonly travel together. If you’re new to this, read What is Anxiety for context.

Q: Will hypnotherapy stop catastrophising for good?

A: No therapy can promise “forever,” but hypnotherapy can reduce the frequency and intensity of the spiral by changing the learned response underneath it, and by giving you tools (relaxation cues, imagery, self-suggestion) you can reuse.

Q: Can I do this if I’m not in Perth? A: Yes. Revival Hypnotherapy is online-only and supports clients Australia-wide via Zoom. Sessions are scheduled in your time zone and you can join from home or a private space at work.

Ready to break the spiral?

Book a discovery chat or your first online session. Small steps compound—today’s 5 minutes can shift tomorrow’s mindset.

Book a Session