Catastrophising: how to stop your mind jumping to the worst-case scenario
Reviewed By
Dr Lizzie Leahy - Clinical Psychologist, CBT Therapist, NHS and Private Practice
Catastrophising is when your mind jumps straight to the worst-case scenario and treats it as fact. Learning to spot it helps you slow down, question the story, and respond more calmly.
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What does the Catastrophising Mini Course cover?
What catastrophising is, why the mind jumps to the worst case, how to catch it as it happens, and CBT techniques for weighing real likelihood and finding a more measured response.
Who is this Catastrophising Mini Course for?
Helpful if you:
🌪️ Jump straight to worst-case scenarios
😰 Feel anxious about what might go wrong
🧠 Want to think through worries more calmly
For therapists:
Assign this course to clients whose anxiety is driven by catastrophic predictions, then use their examples for decatastrophising work in session. Fully HIPAA and GDPR compliant.
Dr Harriet Mellotte
Clinical Psychologist & CBT Therapist, BABCP
“Offload is a fantastic resource for both clients and therapists. The world of CBT has been lacking an app which enables the sharing of CBT worksheets and homework tasks between clients and therapists, but Offload completely does this, making the service we offer more professional and the benefits to clients greater.”
Frequently asked questions
What is catastrophising?
Catastrophising is when your mind jumps straight to the worst possible outcome and treats it as certain: a headache becomes a tumour, a late reply becomes the end of a friendship. It is one of the most common thinking traps in anxiety, and it feels urgent and real even when the feared outcome is very unlikely.
Why do I catastrophise?
The brain is built to spot threats, and under stress it over-corrects, treating possibilities as probabilities. Catastrophising often peaks during uncertainty, tiredness and periods of anxiety. It is a habit of thought rather than a character flaw, which is why it responds so well to practice.
How do I stop catastrophising?
Catch the thought, then question it: what is the evidence, what is the most likely outcome, and how would I cope even if the worst happened? Each time you do this the habit weakens. This course teaches the steps, and Offload's Decatastrophise journal gives you a structured place to practise them.
Can my therapist assign this course?
Yes. Therapists on Offload can assign this course to clients whose anxiety is driven by catastrophic predictions and use your examples for decatastrophising work in session. Your responses are available for them to review before your next appointment. Fully HIPAA and GDPR compliant.
Are you a therapist?
Assign this therapy tool and 200+ other interactive tools directly to your clients. Build personalised care plans, customise tools, and review client responses before sessions. HIPAA and GDPR compliant.
Explore Offload for therapistsReferences
Leahy, R. L. (2017). Cognitive therapy techniques: A practitioner’s guide (2nd ed.). Guilford Press. Greenberger, D., & Padesky, C. (2016). Mind over mood (2nd ed.). Guilford Press. Beck, J. S. (2011). Cognitive behavior therapy: Basics and beyond (2nd ed.). Guilford Press.
