We all do it to some extent but catastrophizing is actually a big problem for some of us. So how do we know whether we’re catastrophizing or not? An example of a question you can ask yourself is this. If, for example, you have a new or important project coming up at work, how does that make you feel? Do you feel excited about it? Are you thrilled to be able to get your teeth into something new and important? Or does your mind immediately stray to the worst-case scenario? Instead of being inspired, are you worried about what might go wrong instead? If so, you’re definitely catastrophizing.
What is catastrophizing?
Essentially, it’s assuming the very worst outcome in any situation. Instead of looking for what might be good about whatever is on your mind, you panic about all the negative outcomes that are a possibility. This might include you losing your job as a result of not being able to meet deadlines or goals. Or thinking that it is inevitable that things will go wrong.
As humans, we all do this from time to time. But what happens when it becomes the ‘go-to’. As it turns out, some of us are more prone to catastrophizing than others. If you have a lot of stress and anxiety in your day-to-day life, you might find yourself one of many that are more prone to it. It’s a very unhelpful habit that ultimately needs to be broken. But how can you do this?
Stop those negative thoughts in their tracks
The main thing you can do is literally pump the breaks. Try to stop all of your thoughts and take a break. Mental exercises such can assist you in doing this and ultimately, winning the war on those mood swings and negative, catastrophic thoughts. The one major thing that is recommended is, bizarrely, referring to yourself in the third person. Many specialists recommend that, in order to take a step back, you opt to use your own name. This can assist you in gaining some perspective and distancing yourself from the issue before it gets out of hand. Once you’ve achieved that, you can think a bit more neutrally about the problem. Reevaluating it and how it might impact you in a few days, a week, a month and a year can really help to put things into perspective.
This perspective will allow you to connect with your current mood and assess what is actually happening. Once you step back into reality, in all likelihood, the problem will shrink in significance. Instead of seeing it as catastrophic, you’re more level-headed. Seeing the scenario play out in various ways from more of a distance can really assist in stopping you from catastrophizing what might ultimately be a relatively small issue.
If you need to connect with the present
Try some mindfulness techniques such as meditation or breath work. Breathing deeply can have an exceptionally positive impact on the body and will also work to slow the heart rate. Meditation can also assist in bringing you back to the present and relaxing the brain enough so that you can begin to think more rationally. You can also use a distraction technique such as exercising or even cleaning your house.
Ultimately, the goal is to change the narrative of the brain. You want to open different channels and allow yourself to connect with what is really happening. If you really struggle with anxious thoughts, you can also opt for a supplement to relax and calm your thoughts.
Try Ashwagandha to stop catastrophizing
‘Ayurveda is a traditional form of alternative medicine based on Indian principles of natural healing’. As one of the most important herbs in Ayurveda, Ashwagandha has long been known for its plethora of health benefits. For thousands of years, this supplement has been used to reduce stress, increase energy and even improve concentration. In fact, Ashwagandha is most notably used in order to reduce stress. Classified as an adaptogen, Ashwagandha aids the body in dealing with and reducing stress.
According to Healthline, studies seem to suggest that it helps to control the ‘mediators of stress’. This includes heat shock proteins (Hsp70), cortisol (well known as the stress hormone), and “stress-activated c-Jun N-terminal protein kinase (JNK-1)”. It has also been shown to reduce the activity of the “hypothalamic-pituitary-adrenal (HPA) axis”. This is a system within the body that regulates its response to stressors.
Here’s what the studies show
Several studies have shown that ashwagandha as a supplement can be beneficial in reducing stress and anxiety. A small study of 58 participants showed that those that took between 250 and 600 mg of ashwagandha extract for 8 weeks had significantly lower feelings of stress and cortisol levels. This was when compared with the control group of participants that were given a placebo. Another benefit that showed up in this study was sleep quality. Those that got the ashwagandha experienced a marked improvement in sleep quality compared to the control group.
A different study of 60 people found that those that took ‘240 mg of ashwagandha extract’ daily for the duration of 60 days has significantly reduced levels of anxiety. This research, although still in its early phase of study, seems to show that ashwagandha is a promising treatment for anxiety, and stress and ultimately boosts mood.
The takeaway
If you struggle with low mood or mood swings brought on or exacerbated by stress, ashwagandha might well be the supplement for you. Though studies on the adaptogen are still relatively new, the results look promising. Ashwagandha offers other benefits too including; boosting athletic performance, reducing the severity of some mental health conditions, boosting testosterone and fertility in men, reducing blood sugar levels, reducing inflammation, improving brain function and memory, and improving sleep.
It is also relatively safe as far as supplements go and fairly easily available. So, adding it to your daily supplements might be a good call. However, it is important to note that this supplement is by no means a replacement for prescribed medication and it’s always best to chat with your doctor before you introduce any new supplements.
References
https://www.healthline.com/nutrition/ashwagandha#1.-May-help-reduce-stress-and-anxiety
https://www.mindbodygreen.com/articles/catastrophizing-tools
https://www.healthline.com/health/stress/smart-girls-guide-to-adaptogens
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6979308/
