How To Finally Stop Thinking The Worst: 10 Things That Really Work

Learn how to stop thinking the worst.

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Do you often find yourself thinking the worst? A lot of people do. It’s call catastrophizing, and it’s a way of thinking that is harmful to your mental health and your life.

You may be able to find some success in self-managing your catastrophic thinking. The following process is a common process that may better help you prevent the escalation.

However, self-management doesn’t typically fix the problem; it only helps you get through the problem for now. For long-term solutions, you will want to speak with a medical or mental health professional to get to the root of the issue and treat it.

In the meantime, here is a process for self-management.

1. Identify the thought pattern.

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The first step is to become aware of when you are having the thoughts that lead to catastrophizing. Pay attention to your thought processes when you get agitated and your mind starts spiraling into worst-case scenarios.

2. Challenge your thoughts and emotions.

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Challenge the validity of those thoughts and feelings as you have them. Ask yourself if there is any evidence to support these irrational beliefs. Catastrophizing often involves irrational and exaggerated thinking.

3. Practice mindfulness and meditate.

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Mindfulness techniques help you stay present and grounded. Yoga, deep breathing, and meditation can help you become more aware of your thoughts and emotions. By becoming aware of them, you can better prevent them from escalating into worst-case scenarios.

4. Reframe negative thoughts and emotions.

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Once you’ve identified the thoughts and emotions related to worst-case scenarios, shift your thoughts to more realistic ones. Consider positive or neutral outcomes instead of the negative.

5. Keep a journal.

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Write down your catastrophic thoughts and feelings along with more realistic thoughts. Journaling is a great way to gain insight into how you think and your overall progress. By looking back at previous writings and comparing them with the present, you can find repeating patterns that may help you better identify and manage unhealthy thoughts.

6. Limit exposure to negative content and media.

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Negative content and media fuels negativity and catastrophizing. Limit the negativity you expose yourself to and spend less time on social media.

7. Seek social support from friends, family, or a support group.

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You may want to share your concerns with friends, family, or a support group to help ground yourself in the present. They may be able to help you by talking through your concerns and introducing more realistic or positive thoughts about your concern.

8. Set a dedicated time to process negative thoughts and emotions.

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Avoiding negativity altogether is not healthy or possible. Avoidance just compounds problems. One approach you may take is to schedule a specific block of time to think about it, something like 20 minutes. Once the time has finished, you consciously redirect your thoughts toward more positive and constructive activities.

9. Distract yourself.

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One method of self-management is to distract yourself from the negative thoughts. Focus on something that will be mentally engaging so that your mind isn’t wandering back to the negative. Study, exercise, hobbies, or spending time with your loved ones can all help.

10. Seek professional help.

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Consider reaching out to a doctor or mental health professional for diagnosis and treatment. You likely need professional help and medical advice if you find that your catastrophizing is interfering with your ability to conduct your daily life. Therapy and medications may be the best next step for a healthier you.