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Thread: Catastrophising
What is it? How can you recognise it? How can you support yourself/children/young people who catastrophise?
For teachers, parents or catastrophisers.
What is it? How can you recognise it? How can you support yourself/children/young people who catastrophise?
For teachers, parents or catastrophisers.
Why is this important to learn about?
Catastrophising is a common trait amongst Autistic, ADHD and anxious people.
I observe it a lot in children in school & it affects their ability to learn & cope in education.
I have also catastrophised my entire life.
Catastrophising is a common trait amongst Autistic, ADHD and anxious people.
I observe it a lot in children in school & it affects their ability to learn & cope in education.
I have also catastrophised my entire life.
A few years ago I searched the internet to see if there was a name for this phenomenon that blighted my life.
Like most emotional literacy, once I could name the emotion, I could better recognise it & work on it.
It still happens, but doesn’t control me.
Like most emotional literacy, once I could name the emotion, I could better recognise it & work on it.
It still happens, but doesn’t control me.
1.1. What is is?
Catastrophising is an anxiety response that is common amongst people with anxiety, Autistic people & those with ADHD.
Many people catastrophise to different extents & may not know that is what they are doing.
It can be mild or can be life limiting.
Catastrophising is an anxiety response that is common amongst people with anxiety, Autistic people & those with ADHD.
Many people catastrophise to different extents & may not know that is what they are doing.
It can be mild or can be life limiting.
1.2. Catastrophising is to, “view or present a situation as considerably worse than it actually is.”
Some may describe it as blowing up a situation, being overly dramatic, being irrational or similar.
In many cases, the “considerably worse than it is” can be extreme.
Some may describe it as blowing up a situation, being overly dramatic, being irrational or similar.
In many cases, the “considerably worse than it is” can be extreme.
2.1. Examples of catastrophising
Person has a disagreement with their colleague, imagines the colleague complains about them. Imagines they get called to speak to the manager & they lose their job. They then can’t pay bills, become homeless, children are put in care etc.
Person has a disagreement with their colleague, imagines the colleague complains about them. Imagines they get called to speak to the manager & they lose their job. They then can’t pay bills, become homeless, children are put in care etc.
2.2.
Someone is rude to them in a public place & they answer back. They imagine someone films it, puts it on YouTube, it goes viral across the world, they are arrested for breach of the peace, go to jail, lose their home, lose their family.
Someone is rude to them in a public place & they answer back. They imagine someone films it, puts it on YouTube, it goes viral across the world, they are arrested for breach of the peace, go to jail, lose their home, lose their family.
2.3. For a child in school.
Something- anything/ happens & the teacher wants to speak to them. They imagine they will be in trouble, shouted at, expelled, parents punish them, they might be sent away, will lose friends, family, their toys.
Something- anything/ happens & the teacher wants to speak to them. They imagine they will be in trouble, shouted at, expelled, parents punish them, they might be sent away, will lose friends, family, their toys.
3.1. Does that really happen?
It sounds extreme, but it is.
The above examples sound like the person is jumping to irrational conclusions- that’s why it’s called ‘catastrophising’.
Some of the imagined consequences sound unlikely- they are, but that’s what happens.
It sounds extreme, but it is.
The above examples sound like the person is jumping to irrational conclusions- that’s why it’s called ‘catastrophising’.
Some of the imagined consequences sound unlikely- they are, but that’s what happens.
3.2
The brain takes a situation and imagines EVERY possible scenario and outcome that could possibly happen. This includes the rational & likely outcomes, but also includes extreme, unlikely and irrational outcomes.
It is almost as if the brain is trying to prepare you.
The brain takes a situation and imagines EVERY possible scenario and outcome that could possibly happen. This includes the rational & likely outcomes, but also includes extreme, unlikely and irrational outcomes.
It is almost as if the brain is trying to prepare you.
3.3. This period of imagining these scenarios can start very quickly and can last for hours.
In my experience, it does not stop unless you talk to someone, fall asleep, or rationalise it out yourself.
Rationalising it out takes a lot of skill and understanding of yourself.
In my experience, it does not stop unless you talk to someone, fall asleep, or rationalise it out yourself.
Rationalising it out takes a lot of skill and understanding of yourself.
3.4.
The period is incredibly distressing & means the person cannot focus on what they are supposed to be doing e.g. school work.
Adults may lose a day/evening to focusing on the possible catastrophe.
The period is incredibly distressing & means the person cannot focus on what they are supposed to be doing e.g. school work.
Adults may lose a day/evening to focusing on the possible catastrophe.
3.5.
Children in school can become distracted from their work. They may become distressed and/or dysregulated.
This can lead to incidents where distressed/dysregulated behaviour escalates and can affect their learning & behaviour.
Children in school can become distracted from their work. They may become distressed and/or dysregulated.
This can lead to incidents where distressed/dysregulated behaviour escalates and can affect their learning & behaviour.
4.1. Helping yourself
If you are an adult who catastrophises name it, look it up & reflect on times it has happened.
What was the trigger?
What did you imagine would happen?
What did happen?
What made you feel better/come down from the catastrophe?
Was that a good strategy?
If you are an adult who catastrophises name it, look it up & reflect on times it has happened.
What was the trigger?
What did you imagine would happen?
What did happen?
What made you feel better/come down from the catastrophe?
Was that a good strategy?
4.2
Talking to people who are sympathetic can help. I had a few good friends I could call (or my mum) & I’d tell them what would happen & my worries.
They didn’t laugh at me or make fun of me. They listened to me sympathetically & were rational with me. They then distracted me.
Talking to people who are sympathetic can help. I had a few good friends I could call (or my mum) & I’d tell them what would happen & my worries.
They didn’t laugh at me or make fun of me. They listened to me sympathetically & were rational with me. They then distracted me.
4.3
Some of these conversations lasted a while as I would be in such a state, so I tried not to rely on the same friend all the time as it could be quite time consuming.
I also found that having different people to talk to helped me get different perspectives on problems.
Some of these conversations lasted a while as I would be in such a state, so I tried not to rely on the same friend all the time as it could be quite time consuming.
I also found that having different people to talk to helped me get different perspectives on problems.
4.4
Now that I understand I catastrophise & the effect it has on me. I am less reliant on friends.
Now I tend to take myself for a nap if I feel particularly anxious as I am usually better when I wake up.
Now that I understand I catastrophise & the effect it has on me. I am less reliant on friends.
Now I tend to take myself for a nap if I feel particularly anxious as I am usually better when I wake up.
4.5
If it’s not an extreme feeling, I like to abandon my plans, distract myself by watching some TV or listening to music. My weighted blanket helps too.
When I’m feeling better, I try to rationalise myself & reflect on other times I have catastrophised.
If it’s not an extreme feeling, I like to abandon my plans, distract myself by watching some TV or listening to music. My weighted blanket helps too.
When I’m feeling better, I try to rationalise myself & reflect on other times I have catastrophised.
4.6
It’s probably taken about three years of work. But because I recognise the feeling as it is happening & I know the type of situations it happens in. I’m better able to stop the extreme feelings of anxiety before they happen & use strategies that work for me.
It’s probably taken about three years of work. But because I recognise the feeling as it is happening & I know the type of situations it happens in. I’m better able to stop the extreme feelings of anxiety before they happen & use strategies that work for me.
4.7
My strategies won’t work for everyone. But I would love to hear other people’s calming strategies as they may help others & I may be able to add to mine.
My strategies won’t work for everyone. But I would love to hear other people’s calming strategies as they may help others & I may be able to add to mine.
5.1 Helping others
If an adult in your life catastrophises. Listen to them, let them share their anxiety with you. Talking it through can help them get it out & process it better.
Don’t laugh at them or make fun of them.
Calmly talk through what will likely happen, if anything
If an adult in your life catastrophises. Listen to them, let them share their anxiety with you. Talking it through can help them get it out & process it better.
Don’t laugh at them or make fun of them.
Calmly talk through what will likely happen, if anything
5.2
Don’t call them crazy or bring it up after the event. Catastrophisers often feel a lot of shame after they have calmed down so don’t need to be reminded.
Be someone who calmly listens, is rational, doesn’t add drama to situation, doesn’t blame them & just gives them time.
Don’t call them crazy or bring it up after the event. Catastrophisers often feel a lot of shame after they have calmed down so don’t need to be reminded.
Be someone who calmly listens, is rational, doesn’t add drama to situation, doesn’t blame them & just gives them time.
5.3
The above still applies to children, but as children have less life experience to draw on, they may be even more scared.
They will need lots of reassurance & that is best coming from someone who they trust, who follows through & who they know is consistent.
The above still applies to children, but as children have less life experience to draw on, they may be even more scared.
They will need lots of reassurance & that is best coming from someone who they trust, who follows through & who they know is consistent.
6.1 Preventing catastrophising in others
In school, if you need to speak to a child later, tell them, “I need to speak to you later about... don’t worry, you are not in trouble. I just need some help figuring out what to do/what happened.”
In school, if you need to speak to a child later, tell them, “I need to speak to you later about... don’t worry, you are not in trouble. I just need some help figuring out what to do/what happened.”
6.2
Then the child has an expectation of what is going to happen and some reassurance.
It is important that you mean what you say though. Lying to them will destroy their trust, escalate dysregulation & make things difficult in the long run.
Then the child has an expectation of what is going to happen and some reassurance.
It is important that you mean what you say though. Lying to them will destroy their trust, escalate dysregulation & make things difficult in the long run.
6.3
If the child’s trust has been damaged in the past, they may need a lot more reassurance until a trusting relationship is built.
If the child’s trust has been damaged in the past, they may need a lot more reassurance until a trusting relationship is built.
6.4
The same strategy applies for adults in the workplace. An email from management saying “I need to speak to you later.” Can cause unnecessary stress & loss of productivity.
Just write a brief sentence about what you want to talk about.
The same strategy applies for adults in the workplace. An email from management saying “I need to speak to you later.” Can cause unnecessary stress & loss of productivity.
Just write a brief sentence about what you want to talk about.
I’ve written this as it’s a common topic people ask me about in DMs and it relates to my own experience AND it’s common with children I work with.
Knowing what is coming next & having sone reassurance is important for everyone though.
I’d love to hear your strategies
Knowing what is coming next & having sone reassurance is important for everyone though.
I’d love to hear your strategies
