From Catastrophe to Calm: How to Flip Your Thinking with Slowing Down and Presence
We've all been there. You face a situation, and your mind immediately leaps to the worst possible outcome. Your heart races, your palms sweat, and you start imagining the domino effect of doom. This is catastrophising, and it's a thinking pattern that can make even minor setbacks feel overwhelming.
What if there was a way to hit the pause button before you get caught in that mental spiral? To cultivate a calm and presence that allows for more rational thinking?
Here's the good news: there is! By combining slowing down and mindfulness techniques with strategies for rationalising your thoughts, you can develop a powerful toolkit for interrupting the cycle of catastrophising.
Why Do We Catastrophise?
Catastrophising often stems from a fear of the unknown or negative experiences from the past, triggered by the amygdala, the part of the brain responsible for processing fear and emotions. When we lack information or control, our amygdala can go into overdrive, hijacking our rational thinking and sending us into fight-or-flight mode. Believe it or not, this is the brain’s attempt to protect us from harm.
The Power of Slowing Down and Presence
The key to interrupting the amygdala hijack is recognising the early warning signs – that tightness in your chest, the racing thoughts. Here's where slowing down and cultivating presence comes in. When we can choose presence, we are introducing self-control, and when we feel like we are in control, we can access the part of our brain that is our thinking and responsive brain as opposed to being hijacked by our reactive brain. Here is how to do it:
Take a deep breath (or five): Deep breathing activates your body's relaxation response, counteracting the amygdala hijack's physiological effects. So breathe in for four beats and out for five beats. Do this several times.
Engage your senses: Notice the sights, sounds, and smells of your surroundings. This simple act of grounding yourself in the present moment helps you switch off the catastrophising thoughts.
Label your emotions: Acknowledge what you're feeling—"anxiety," "fear," "uncertainty." Labelling your emotions helps you detach from them and observe them objectively.
Once you've slowed down and regained a sense of presence, you can start to:
Fact-check your fears: When a negative thought pops up, ask yourself: "What evidence is this based on?" Often, you'll find your fears are made up of assumptions grounded in unpleasant experiences in the past, which is not a great indicator that it is going to happen just like that this time around
Consider the odds: How likely is the worst-case scenario actually to happen? Realistically, most situations have a range of possible outcomes, and the negative ones are often less probable than we think.
Focus on what you can control: We can't control everything, but we can control our reactions. One way is to ask yourself, “How could I handle it if this did happen? What are my options?” This introduces problem-solving and a solutions focus rather than being paralysed by fear.
Develop a "what-if" plan: Once we are focused on problem-solving and solutions, we can brainstorm potential challenges and solutions instead of fearing the unknown. This proactive approach can empower you and eliminate anxiety.
Practice positive self-talk: Challenge negative thoughts with more realistic and encouraging ones. Remind yourself of your past successes and strengths.
Case Study: David's Shift from Catastrophizer to Rationalist
David was a champion catastrophiser. At work, a simple request from his boss to "come see me in my office" would send his mind racing. Was he in trouble? Was he about to be fired? His stomach would churn, and he'd imagine the worst-case scenario, rehearsing justifications and apologies.
Similarly, an unanswered email from a colleague or client would trigger a spiral of worry. "Did they hate my idea?" he'd fret. "Did I say something wrong?" His mind would jump to conclusions of rejection or severed business ties. But David was tired of living in a constant state of anxiety.
David knew he had to make a change. The constant barrage of negative thoughts was taking a toll. He started researching ways to cultivate a sense of calm and presence in the moment, particularly focusing on techniques that could be easily integrated into his daily routine. He came across the concept of attention switching, a technique rooted in Neuro-Linguistic Programming (NLP). This approach aimed to train his brain to shift its focus away from negative thought spirals and towards the present moment.
Now, when the familiar dread hit him before a meeting with his boss, David wouldn't just take a few deep breaths. Instead, he'd also employ attention-switching. He might start by noticing something visual in the environment, perhaps the colour of the wall or a specific object on his desk. He'd hold that image in his mind for a few seconds, forcing his attention away from the catastrophic thoughts brewing. Then, he'd switch his focus to something auditory, maybe the hum of the office lights or the distant chatter of colleagues. This act of deliberately shifting his attention would disrupt the momentum of the negative thought pattern and allow him the space to calm himself.
David also started questioning his catastrophising thoughts with a more rational approach. He'd ask himself questions like, "What evidence do I have to support this fear? When has my boss ever called me in for a negative reason without prior warning?" Often, the answer was no. He also started using reframing techniques to reframe his negative thoughts into more positive or realistic ones. For example, instead of thinking, "This meeting is definitely about my performance review, and it's going to be bad," he might reframe it as "This could be a chance to get feedback and learn how I can improve." He also utilised the problem-solving approach and the what-if technique described earlier coming up with ways to handle the situation if the worst did happen. For example, if the client didn't like his ideas, he could ask them questions about what he could do to create something they liked.
By incorporating these attention-switching techniques and challenging his negative thought patterns, David slowly learned to interrupt the amygdala hijack and calm himself by choosing motivational and positively reframed thoughts. He wasn't perfect, and anxious thoughts still popped up occasionally. Now, he had the tools to recognise them, interrupt the cycle, and approach situations with a calmer, more rational mind.
Over time, with consistent practice, David became more skilled at slowing down and interrupting the amygdala hijack. He learned to approach challenges with a calmer, more rational perspective. Interestingly, over time, these amygdala responses became less frequent, resulting in a more enjoyable and less stressful work-life.
Curious about how I can help you navigate your journey? Book a free chat today.
