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In a series of posts, we’re exploring some of the most common cognitive distortions – negative thought patterns that reinforce false beliefs and steer people away from recovery.
Catastrophizing
This cognitive distortion is like having a huge case of the “What if’s?” What if I hurt my foot exercising and can never leave the house again? What if I can’t stick to my food plan and everyone abandons me? What if my weight changes and I still hate myself and can never be happy?
When you’re trapped in this mindset, you not only jump to the conclusion that the worst possible outcome will happen, but you also do not believe you will be able to cope with or even survive that outcome.
It’s a double-edged sword that draws from your low self-esteem and your negative outlook on life – both of which are common for people with eating and weight disorders.
Obsessing about these negative outcomes take you out of the present moment and can make it difficult to function in your day-to-day activities. Catastrophizing will also affect your relationships, whether people choose not to be around you as much, or your constant negative outlook colors your time together.
Writing for Psychology Today, Alice Boyes, PhD, suggests that people struggling with this cognitive distortion learn to recognize the difference between something that is very unpleasant, and something that is a true catastrophe.
She says to imagine other possible outcomes of a situation besides the very worst one. Steering away from black and white thinking, come up with examples of varying degrees of positive and negative things that could happen.
She also notes that if you can picture yourself coping well with a difficult situation, your anxiety will decrease and that will actually help you manage whatever comes up.
Ask yourself: What’s the worst that could happen? How bad would that really be? What are some coping strategies and supports you could turn to?
The good news is that when you’re on a positive path to recovery, you can start collecting evidence about your capability for success – small wins that not only prove good things happen, but that you can make good things happen.
A therapist, sponsor or trusted friend can be instrumental in sharing this positive feedback so you can learn to integrate it and see it as the truth.
You’ll also start to see that even when things don’t turn out exactly the way you thought you wanted, you can accept that and find the gifts in the reality of life.