Catastrophizing: How to Stop Making Yourself Depressed and Anxious: Cognitive Distortion Skill #6

Do you want to learn How to Process Emotions and improve your Mental Health? Sign up for a Therapy in a Nutshell Membership, you'll get access to all of Emma’s courses, workbooks, and a Live Q and A with 100’s of exclusive videos: courses.therap...
In this video, we’re going to talk about catastrophizing- expecting the worst! Catastrophizing is an excellent way to make yourself anxious and depressed and completely ruin your life! Oh yeah, and I’m going to teach you 3 things you can do to stop catastrophizing.
What is Catastrophizing:
Catastrophizing is a common cognitive distortion, or thinking error. It’s when we think of a current or future situation as a catastrophe. So for example, you worry that you’re going to fail a test. Then you imagine what would happen when you do fail- you’re going to get kicked out of school, end up working a dead end job, fail at life at life and die homeless on the street. And all this because of a test at school.
Catastrophizing is imagining the worst. It’s taking a difficult situation and interpreting it as being horrible, terrible, and unrecoverable. We’ve all known that person who, if they got a “B” on a test wailed “I’m failing Math class”. Many of us have had that parent who, when we didn’t want to do our chores they said something like “If you don’t do your chores, your college roommates will hate you and no one will want to marry you.”
Like in the story about the jack, Catastrophizing often starts with a genuine setback, like getting a flat tire in the middle of nowhere, but then the thinking error turns that reality into the belief that something horrible is bound to happen- “I’m going to get shot, attacked and robbed!”.
At its root, catastrophizing is about our habitual response to challenges or shortcomings. So take a second, pause this video and ask yourself: How do you think about failure?
Catastrophizing is a thinking error (aka cognitive distortion) that makes you anxious, depressed, and unmotivated.
Looking for affordable online therapy? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off: betterhelp.com...
Learn more in one of my in-depth mental health courses: courses.therap...
Support my mission on Patreon: / therapyinanutshell
Sign up for my newsletter: courses.therap...
Check out my favorite self-help books: kit.co/Therapy...
Check out my podcast, Therapy in a Nutshell: tinpodcast.pod...
Therapy in a Nutshell, LLC, and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.
About Me:
I’m Emma McAdam. I’m a licensed Marriage and Family Therapist, and I have worked in various settings of change and growth since 2004. My experience includes juvenile corrections, adventure therapy programs, wilderness therapy programs, an eating disorder treatment center, a residential treatment center, and I currently work in an outpatient therapy clinic.
In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction.
And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love www.churchofje...
If you are in crisis, please contact the National Suicide Prevention Hotline at suicideprevent... or 1-800-273-TALK (8255) or your local emergency services.
Copyright Therapy in a Nutshell, LLC
----
Music licensed from www.Bensound.com or Artlist.io
Images from Freepik.com (premium license), Pixabay, or Wikimedia commons

[@dr.karidouglas1312]

Anxiety happens when you think you have to figure out everything all at once . Breathe . You're strong . You got this . Take it day by day .

[@berlin2999]

I am feeling the same way too, I put too much on my plate and it definitely affects my stress and anxiety levels. I am also glad to be part of this community.

[@berlin2999]

Does he ship?

[@charlesharrison3207]

Tripping is not all that bad but one has to find a good mycologist to teach you the right things you need to know

[@mrmoore2485]

Yes, he ships discreet and anonymous

[@mrmoore2485]

Dr.healingstrain

[@xmx005]

The trouble with catastrophizing thinking is, if it’s learned by years of worse case scenarios actually happening to you…your brain tends to rationalize the pattern of thinking. “You didn’t think This and That could happen but it did!” Unlearning this fear and constant survival mode can feel almost impossible. Taking it one day at time, trying to live in the present.

[@lightbulbmne9511]

Agreed, its easy for ppl too judge that ure to anxious by nature but they dont know the details of what youve been trough, taking the short end of the stick one to many times…

[@7Write4This9Heart7]

This is such a mood! Every time I let my guard down and let myself breathe, something else really bad happened! It makes me really sad and feel like I CAN'T relax! ;A;

[@Nicole-ms2mr]

that's a belief too. You belief that once u let ur guard down something bad happens so it does. ​@@7Write4This9Heart7

[@leah38521]

We’re all in this together!

[@chumkibasuroy817]

It’s like paralysis of analysis

[@girl17th]

"This is uncomfortable but it won't injure me. I can do hard things." 💡

[@Lala-bobloblaw]

My brain literally makes up stuff to worry about. Some of it is not even a likelihood, but my dumb brain just goes there.

[@HMbeav8404]

I just cleaned my bath tub and so I wanted to experience it. Even after rinsing the tub clear of all the chemicals for literally as long as I spent cleaning I still have been googling “can I bathe in a tub after I cleaned it” for like 10 minutes. 😅

[@coreyalexander4766]

Same. Have you found anything that helps?

[@bainiksan]

Hey people, you are my crowd, so I wanted to share something that sometimes helps with stepping out of the spiral of doom we are capable of creating. Here it is: Worrying is a misuse of your imagination. And when I think about this sentence, I feel like I can try to start a poem, or a story, or a picture, or watch a movie, you know it doesn't have to be either of these, but anything that helps you comb trough that moment and leave it. Sending you hard hugs!

[@Lala-bobloblaw]

@@coreyalexander4766 tapping, yin yoga

[@CORMEAYE]

@@bainiksani love this perspective so much

[@mollypaintscows]

I’m 68 yrs old. I have recently learned to use these techniques. It’s never ending, but I am able to stay calm, breathe and stay out of the ER from a panic attack. 😂 You’re never too old to learn and change. ❤

[@Weareheavenbound]

Thanks for this reminder, Molly. I’m 61 and have been feeling that depression and anxiety is my life and I’m too old and tired to change it.

[@jeffreydwightryanriley8308]

Lol. Panic attacks had me think I was dying.

[@TheFocalProject_Beats]

Love & Wellness to All.. You Are So Important to This Universe ❤

[@pereinarolsson3928]

I am 66 swedish man and have been through an emotional turmoil the last 15 months - it will pass as everything - so true so true so true - keep learning and changing - love

[@norwegianlass]

Totally unrelated, but are you gonna post videos where you paint cows? Because I'd watch that! Great that you've learned to use these techniques tho ❤😊

[@karen3705]

I broke the catastrophizing pattern by realising that I catastrophize as a form of coping mechanism to not feel failure. the hard part was facing failures and being ok with being sad and realising that it is ok and temporary. Only when you can accept and sit with the sadness then can you face life at its radical truth and move on next

[@nickadams1519]

Sending Love ❤️...Karen...Are you single? ❤️🌹🌹🌹

[@darhkdamsel1313]

Acceptance is not my strong suit...Just discovered that this is my problem, that I refuse to accept things! This is going to take some practice.

[@PaperScissors1331]

Great message ❤ thank you for putting it that way

[@unknown-lf6zx]

This lady is so comforting! Pray for me…really struggling

[@classicbambi]

praying for you! hope things get better, please try to stay strong♥️🦋

[@robertSierra-mm6dy]

I’m prying for.❤❤

[@SoniaDuranSoniaMartell]

She really is!! 🤗 Praying for you!! We can overcome!!

[@riadzebdi3758]

I genuinely hope you get better soon, we're in this together ❤️❤️

[@gamertwig3909]

❤❤❤❤

[@Mind-Vue]

"You don't have to control your thoughts. You just have to stop letting them control you." - Dan Millman

[@alliekuma4234]

I have a panic disorder and lost my last job because of it. Today is the first day of my new job. Thank you for this video 🙏

[@alixhutton]

I also couldn’t work my last job due to anxiety and panic attacks! You are not alone! Thank you for sharing, I hope the new job is working out well. And if not, that’s ok, you’ll get there! We both will!

[@alliekuma4234]

@@alixhutton Thank you for your sweet words! New job is definitely a lot better than the last one and is helping me feel like I'm in control of my life again . ☺️ I'm sorry you also experienced the difficultly of working with anxiety. You seem very kind and I hope something wonderful happens to you soon! Good vibes for you!❤️ You've got this!!

[@jameson215]

I'm in the same boat as you, just lost my job after anxiety problems affected my performance. Glad you made it through to your next job! I'm working to get there too

[@alliekuma4234]

@@jameson215 You've got this! I challenged myself with a job that required me to go in the office so I could get over my anxiety of leaving the house. It definitely helped and I know you're going to defeat and overcome any obstacles in your way. Thank you for the kind words and stay strong!

[@86Kera]

Oh no ! Hope you’re doing better. How are you coping? I’m trying to get back to exercising regularly

[@dawnofthedelts]

Catastrophizing is a defense mechanism in my experience. It keeps you "stuck" and doesn't allow you to move forward. I think of it as the Shoe-Drop Syndrome, where you just EXPECT the worst to happen. Because for many of us, at some point, the worst HAS happened. It's taken me a while to come to this realization, and it stems from losing my sister, along with other stressors that have occurred within a span of a few years. It's been...very difficult, to say the least.

[@bchristian85]

Sorry about your sister. I agree with you. I've had trouble with catastrophizing most of my life, but it never took over my life until the worst actually did happen in 2020. Since then, I've had a lot of trouble moving passed it. I wish you the best of luck in your recovery.

[@dawnofthedelts]

@@bchristian85 thank you so much.

[@chriswixtrom6514]

So sorry about your sister.

[@dawnofthedelts]

@@chriswixtrom6514 thank you.

[@madanarathimadangopal5890]

Thank you for sharing. This is so relatable ❤

[@rubin-healmysocialanxiety702]

“If you are distressed by anything external, the pain is not due to the thing itself, but to your estimate of it; and this you have the power to revoke at any moment.” ― Marcus Aurelius

[@joelyisdoingherbest]

I love stoicism!

[@patriciasalem3606]

Yeah, we should all be happy living in poverty, war zones, and concentration camps. They're not real; they're just perceptions. 🙄 Fucking sick of this nonsense.

[@UnacceptableTee]

Oh wow this !! Thank you 🙏🏻 😊

[@TheAbandonedAccount7]

Deion's Dungeon

[@madmantv761]

​@@bourbon__neatyour right. Like me I suffer from social anxiety disorder and get bullied and misunderstand day by day. Im thinking of the worse thing going to work because I expect them to bully me again and I dont know what to do.

[@karenrich9092]

Your comment about a boyfriend reminded me of my first date with a great guy. I monopolized the conversation, so the next day, I wrote a letter apologizing to him. That was the step to starting over with us. In short, I married this wonderful man and had 32 years with him before he died.

[@jonpicojones4032]

I have personally found mindfulness, not judging thoughts as “good” or “bad” to be helpful in allowing uncomfortable thoughts into my mental space without being consumed by them. Just to see them for what they are, thoughts, and feelings.

[@dibyagurung2142]

And how do you do that?

[@CBReptiles1]

@@dibyagurung2142 Emmas videos mate

[@insomniaccxx]

Yes. I meant yes isnt just one time, its a process throughout time. She said that let urself see or feel the thoughts either negative or positive in ur mind and body respectively. Let urself feel and discover the feeling. But dont judge or conclude that unlearn. Dont pressure, bc at the latter u will know it subconsciously.

[@MasterNinjaXz]

How do I let the thoughts go though?

[@saisiddhartha5375]

@@MasterNinjaXz you cant but there is a way, if you follow spirituality religiously then if you succeed in getting detached from the body then you wont even have to try to let go of thoughts , thoughts automatically will go away and they get dissolved and most of the times they wont even reappear as well.

[@IAMIB]

I’m like this literally about every single thing. At night someone breaking in my house. In a relationship being playing and cheated on. As a mom, losing my kids. Going on a job a dude getting mad I said no and hurting me. Just a swarm of negative thoughts about EVERYTHING. it’s draining but I’m willing to put in the work to gain a healthier mind. We got this yall!!!! ❤

[@freebear2702]

I feel like the thinking that something is truly wrong with you health wise is one of the worst feelings. It's hard to pull yourself from these catastrophic thoughts.

[@Christina97493]

I found out that is a form of OCD, when you are compulsively worried about your health to the point it interfers with your day to day functioning. It is called being a hypochondriac. I think it stems from periods in your life where you felt a lack of control. If you think about it, this is your minds way of trying to be able to control your body. It's extremely hard to deal with this, otherwise known as health anxiety. I try talking outloud to myself and saying "It could be something, it could be nothing, but there's nothing I can do about it right now. I have to keep going to get through it." That doesn't work all the time. But at least you can understand what it is and why it's happening.

[@picklehead8268]

This is exactly what I been going through for quite a while now. I’m 63 and do have several health problems. The problem is I way over catastrophize what’s going on with me. Then I ago see “Dr. Google” and that makes things even worse because I start to diagnose myself. I get to the point where I feel hopeless and wish I could just die now.

[@amrutharajan7397]

​@@Christina97493thank you🙏🏾

[@Chebito710]

@@picklehead8268lmao same bro. You’re okay, im okay, we are okay. I’m so afraid of cancer or losing my mind man 😂. I love you big dog, stay strong

[@TomHyland-mk4ki]

I can identify with all the comments. I have several chronic health issues. Thank you for sharing and for the support.

[@Bozojimmy]

Key point i learnt.....we catastrophize because we are afraid of facing the feelings we might get if the worst happens.

[@Lisuz777]

and we have not learned phrases or attitudes to defend ourselves.

[@TheDevilsKnot]

Thank you for this. 20 years of police/fire/EMS dispatching has conditioned my brain to constantly be worried about what you can't control. Leading to always feeling like the most terrible stuff is going to happen any second now. Irrationally worrying something will happen to my family. Not leaving the house because you're convinced something awful is going to happen. Leading to insomnia and all the fun that comes with it. Take care all ✌️

[@NeecieJames]

How to stop catastrophizing begins at 10:37

[@samuelsanchez7874]

The context is important. If you actually want to improve yourself, that is

[@chriso6278]

Thanks! I was getting anxious waiting to learn how not to be anxious.

[@joshfatal]

Thank God. I went straight to the comments in hopes to find a timestamp to skip all of the bloviating.

[@joshfatal]

@@samuelsanchez7874 Stop gaslighting us.

[@BreeziDeezi]

Thanks. Suffering through this person’s voice was tough

[@keshav1321]

I got into the habit of catastrophizing (real bad ) during the most important exam of my life and I didn’t get the marks needed to get into college of my choice but your video did helped me overcome this habit and to think clearly for which i am really grateful , ma’am … please keep posting these videos…you are a gem 💎

[@schrodingerscat7247]

Most important exam-jee?

[@ahwabanmukherjee5065]

JEE Advanced?

[@mridulalaha1413]

I am facing the same problem I am in therapy since 6 months . Taking madicine but this catastrophic thoughts just running my life . I got 94 percentile in jee mains this year but was hoping more no chance to crack jee advanced but I wanna treat my self first .

[@shyaaammeneen63]

@@mridulalaha1413 If you have a problem of overthinking negative thoughts do the below given simple practice Be careful what you feed your mind. Feed trash and trash will come out. Avoid comparing yourself with others, avoid storing bottled up emotions, reduce watching negative social media-fake news channels and avoid constipation as it affects the mind. Thoughts keep changing. Your breath is closely related to the brain [mind] and gives relief from stress and overthinking. For a relaxed mind observe the sensations of your incoming--outgoing breath at the entrance of the nostrils for 5-10-15 minutes or more. You can sit straight on a chair, eyes closed but avoid deep breathing. If distracted bring focus back on the breath. Never meditate with expectations. Make it a lifetime habit to observe your breath before sleep, when travelling, when reading, at the workplace, in the park etc, Counting backwards slowly from 100 to 0 also reduces overthinking. Best wishes--Counsellor.

[@babluprasad813]

​@@mridulalaha1413I have been having this since 6 years . And it also kinda ruined my chances of getting a good college and even getting good placement but I feel we all will get better someday. Take care

[@yvonneneal8063]

I needed this today. I had a panic attack last night about several things that I've been anxious about lately.

[@adeo9293]

I just wish I knew this 15 years ago. I have had elements of joy in my life but experienced so much pain - not been able to enjoy the blessings God has brought my way and not living to my fullest extent. For the first time a few years ago I learnt the word but did not pay attention to it. I believe my journey has started and it’s a new season. I am not going to lie it feels much harder as an adult with responsibilities but it has to be done now for the future that I want. For everyone on this journey please stay at it. Everybody’s deserves to live a full life and rest in your heart

[@Mizu2214]

"Noticing your thoughts and letting them pass through" Ah, this is exactly what I need at the moment. I love the sound of her voice!💖 From the first moment, the vibration of her voice gave me a sense of security that everything was okay and relieved my anxiety

[@mymentorjane6705]

Yes! I talk about it as “If..then what?” thinking. For each “If this happens” answer, “Then what will I do?” and play that out until you realize that you will find a solution or a next step. It builds strength, hope, optimism.

[@debbiewalker273]

I’m with you on that philosophy. It’s how my mind works to a certain extent. I need to have a solution to the what if’s, and that gives me a feeling of security. Not so much on day to day things that come up unexpected, but for legit stressful situations that have a very good possibility of happening.

[@patriciasalem3606]

Or you won't find a solution, and life will suck. Not everything works out in the end. Real life isn't an episode of The West Wing.

[@pepper1474]

​@patriciasalem3606 the way I see it, not finding a solution is one of the solutions in itself. If one can't be found, you make peace with it and move on...depends on the circumstances of course. But generally, the majority of our suffering comes from the inability to accept our reality. And even if worse comes to worst - once you accept it, you can move on

[@anapaulatavares1931]

"Start with a good night's rest" well, easy to say when you dont keep up at night because of compulsive catastrophic thoughts

[@PB8man]

smoke weed bro.

[@tm92489]

​@@PB8manand sleep on side street with me bro 😅😂

[@InhaleSkyExhaleStars]

Or u have no bed and u sleep on the couch

[@Kingofthenet2]

I understand. The only way that works for me is that I have a “worry time”. I use this to write any hypothetical worries I have. I have done this for a few weeks and it has made a difference. I learnt this during my therapy sessions and it does help a bit. It does take some time though

[@CrystalM1917]

I hyperfocus on ANYTHING else that really interests me in my life or brings me joy and try to only think on that...a favorite hobby or even TV show and just replay thoughts about those things in my mind over and over. It allows me to switch off anxiety and negative thoughts and before I know it I've fallen asleep. You have 6 get new material for your mind over time, so spend time doing something you enjoy to help soothe anxiety not only while you're doing it but for later also when you need to trigger good memories

[@mikeshank177]

"Good things come to you as you courageously face life and the risks, joys and love that come along with it". Fantastic quote. Thank you.

[@karyuunolore]

Greetings from Spain. I'm so scared of failure that I need to catastrophize every single possible outcome every time I face something new and unknown. I'm in the process of searching for a job and every time I apply I get extremely anxious thinking about not being noticed by the business, or getting an interview and doing terrible or even getting the job and it being awful, stressful or multiple ways I could be fired. And I ruminate these thoughts non stop untill it literally makes me sick to my stomach and turns debilitating. Forever grateful for your videos. I started therapy yesterday, hopefully I'll learn how to enjoy life step by step, day by day, without being paralyzed by fear and anxiety. For all of you out there, you got this, you are not alone, I see you and I love you!❤

[@chericoffman6321]

This is good because I tend to be a catastrophic thinker and the anxiety is awful. It can give me actual panic attacks.

[@nickadams1519]

Sending Love ❤️...Cheri...Are you single? ❤️🌹🌹🌹

[@aman8086]

@@nickadams1519stfu she’s not looking to get invites to date from creepy men online, she’s talking about her anxiety and panic attacks and that is all you can think of.

[@briannakinney]

Same girl 😭😭

[@dawnreneegmail]

started up a panic over a genuine oops at work, ran it all the way to 'I'm outta here' quick as a bunny. Luckily the next few hours I went through what happened, accepted the fact it's gonna be a write up as acceptance IS THE KEY TO SANITY. Waiting for the call from the boss this week (too complex a situation to easily put in print is why) but amazing how fast I threw myself down the tubes. I still get one more write up before gone, pray for me.

[@DonDonnieDon]

This is excellent. I am really struggling. Please pray for me.

[@cece585]

I have severe anxiety. I have been thinking this way for years. I never even knew catastrophizing was a thing. Thank you for this video. I feel like I have some hope now knowing I can work on my thought process ❤

[@chriswixtrom6514]

I struggle so much with catastrophizing!

[@Marta-to1mf]

Think like a winner. If u stumble, u lost a battle NOT a war ! Learn push forward.

[@heather3512]

i just want to thank you so much because i’ve been having terrible anxiety that’s making me puke, hyperventilate, and be in the constant state of fight or flight, and your videos have been so reassuring to me and so helpful.

[@CD_RN_Independent_Voter]

I’m a nurse recovering from burnout and crippling work-related anxiety. The CBT exercise is so helpful to help me replace my anxious thoughts with helpful thoughts. Thank you, Emma!

[@chaerryplum]

hello ! i’m a nursing student and this is what i dread also (because nursing isn’t my choice) i always have this never-ending thought that i’ll never become a nurse because i’m already struggling as it is and how i might not be able to survive the stressfulness of the career. so reading this gave me some sense of perspective to see that maybe things will work out. and i hope you’re doing okay as of now. i’m still finding it hard to stop harboring pessimistic thoughts. but this comment gave me hope.

[@CD_RN_Independent_Voter]

@@chaerryplum My workplace trauma has grown worse since I wrote that initial comment 5 months ago. Chronic workplace abuse in frontline (bedside) nursing is a widespread & well documented issue across the US & other countries. It’s linked to ptsd & risk of suicide. I personally have medically diagnosed ptsd from workplace abuse & receive ongoing therapy including medication. Even though I work for a reputable employer Kaiser Permanente in their cardiology step-down unit, I still see similar patterns of workplace abuse that I witnessed at previous hospitals & nursing homes. Based on how you describe your situation, I recommend finishing your nursing degree but avoid the nonsensical abuse & trauma of bedside nursing. Healthcare companies will never care about stopping workplace abuse even though it endangers the lives of thousands of frontline nurses & the patients they care for. Instead, it seems more advantagous for your career & mental health to use your nursing degree + additional talents away from bedside nursing. You’re lucky your passion & dreams are not attached & invested in bedside nursing. You’re dodging years of abuse & trauma therapy.

[@wendym7828]

@CD_RN_Independent_Voter I am a nurse too! When you feel paralyzed and cornered by your thoughts, bombard them with graditude after you ground yourself. This is helping me!

[@wendym7828]

@CD_RN_Independent_Voter I'm a nurse too! I hope we can really encourage each other.

[@FinalGirl1992]

Thank you so much Emma. I've been dealing with PTSD and childhood trauma for many years but in the past year it has affected my entire social life. I just turned 30 a few days ago and I'm having many people over for lunch in a few hours and am watching these videos after having an anxiety attack. You are so comforting and are making such a difference in peoples lives. Thank you thank you

[@1min0]

omg! i just turned 30 and I have been suffering from PTSD too!! I can't believe I found someone who has a similar background and problem as mine

[@jimmymarsh2489]

​@1min0 me too. Hope things get better ladies

[@shenanigans.in.space.]

You WILL get past this 🍃

[@nickadams1519]

Sending Love ❤️...Jennifer..Are you single? 😊🌹🌹

[@joshgreer3527]

I think I have PTSD or something like iti take depression and anxiety medication I've been told I'm manic have graves disease and colitis and don't have a gallbladder some days I'm really sick sometimes it feels like I'm having a mental breakdown I know exactly how some of these people feel hell sometimes I cry because I don't want to be alone sometimes I don't want to be bothered been dealing with this since I almost died from colitis

[@gilmoresvids]

“Courage is not the absence of fear, but the judgement that something else is more important.” Thank you, Emma!

[@fireinateacup89]

I thought that was a brilliant quote too! Ultimately, our actions are most determined by our strongest values.

[@TheFocalProject_Beats]

Excellent ❤

[@BellaFlayme]

I have a very close family member who catastrophizes about a lot of things, but especially health things. He's sure that whatever he has is going to take him out or be some big bad medical thing. I never want him to feel ashamed that he has those thoughts or feelings. I'm going to pass this video along to him in hopes that it may help him with this difficult thought processes. He's a wonderful person and I believe he deserves to be emotionally and mentally more free and not have to worry so much about things.

[@w0bblyd0inkb0ink]

Thank you for this video, I am a single father to 2 young sons, 6 and 8, this video has helped me aware of my anxiety thought pattern and helping me NOT to pass the same thought process to my children, thank you very much!

[@melindapayne6078]

I can’t believe you offer all this stuff for free! I am watching this with tears as I was just catastrophisizing 10 minutes ago. And I see my children learning my dysfunctional thinking. Thank you for giving us content not only to understand ourselves better but also to be able to take effective steps to improve. I’m so glad KZbin suggested you to me, especially since I feel I can wholly lean into your professional advice knowing you are guided by your faith.

[@nickadams1519]

Sending Love ❤️...Melinda...Are you single? ❤️🌹🌹

[@Yes-gp1bt]

Perhaps people wouldn’t constantly feel this way if people didn’t actually treat us like pieces of sh**

[@lyndakersnick4743]

It’s so hard not letting others affect us 😢

[@idic.vidar.]

One of the most important ways for me to lessen my catastrophizing is to go through it, come out at the other side. It's a bit of the challenging the thoughts, but at the other end. Instead of telling myself "I won't get fired over a mistake", I'll explore what would happen. If I get fired, I would feel sad and rejected. I might have enough to get by for a month. I would search for a job and if I don't get get any? No, I wouldn't end up on the street. I have at least one family or friend who would take me in. I would ask for help, it would be hard, but I would. This is not an easy task to go through, but it's been life changing for me. It makes me feel the trust and gratitude and appreciation for my near and dear. And it makes me appreciate myself and all I've gone through.

[@kirstenvzumba9246]

This is such helpful advice for me right now, going through extreme stress and overwhelm at work. Thank you for sharing your perspective

[@jessidae6332]

Yes!! It's called playing the tapes all the way through!! As well as having the mindset of being able to accept the things that you can not change, and the courage to change the things you can !🥰 AS WELL as the wisdom to know the difference!! May God continue to bless you all ! Amen ❤️ 🙏 ❤️

[@__MPires__]

That's really a good way to deal with the thoughts. On the other hand it also depends a bit on the type of anxious thoughts we're Having. I catastrophise a lot about having a heart attack, def can't go through that, however, I keep pushing forward and doing the things I want even with that fear in mind 24/7.

[@shyaaammeneen63]

@@kirstenvzumba9246 If you have a problem of overthinking negative thoughts do the below given simple practice daily anywhere-anytime as often as you can--day and night with eyes closed and if needed open at times. Be careful what you feed your mind. Feed trash and trash will come out. Avoid comparing yourself with others, avoid storing bottled up emotions, reduce watching negative social media-fake news channels and avoid constipation as it affects the mind. Thoughts keep changing. Your breath is closely related to the brain [mind] and gives relief from stress and overthinking. For a relaxed mind observe the sensations of your incoming--outgoing breath at the entrance of the nostrils for 5-10-15 minutes or more. You can sit straight on a chair, eyes closed but avoid deep breathing. If distracted bring focus back on the breath. Never meditate with expectations. Make it a lifetime habit to observe your breath before sleep, when travelling, when reading, at the workplace, in the park etc, Counting backwards slowly from 100 to 0 also reduces overthinking. Best wishes--Counsellor.

[@sherryhe5742]

I catastrophize over the things that may possibly happen to my boyfriend as a future police officer (ex: getting injured at work, worst case scenarios, etc) 😅it’s kinda hard to go through this because once he becomes a police officer he will possible be in this until he retires 😢 I

[@Horey_Caim_lives]

I've been having panic and anxiety attacks prior to work. There's something special about the way you speak and explain everything. God bless you ma'am. You're helping me and others so much. Sincerely appreciation and gratitude 🙏

[@WorkAtHomeMom]

Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable-if anything is excellent or praiseworthy-think about such things. - Philippians 4:8, NIV

[@F15CEAGLE1]

Maranatha.

[@mothergingah1319]

Made me feel very sad when you describe my worst nightmare and everyday life in the beginning with a smile and almost like a joke. It is not something to talk so nonchalant about. This controls my life, this makes me unable to leave my house and I am hiding and is always afraid even tho I am in a dark room alone, the thoughts still come to me and still attack me where I am just screaming inside to these thoughts to leave me alone. It is a scary and painful life.

[@LessThanThree76]

My constant ”end result” in all of my catastrophizing is a combination of panic, immense physical pain and being trapped. Not an easy one to change, I tell you.

[@tulinbeyduz920]

i feel your pain

[@LessThanThree76]

@@tulinbeyduz920 Thank you, kind stranger. ❤️

[@tulinbeyduz920]

@@LessThanThree76 celepram really helped me

[@LessThanThree76]

@@tulinbeyduz920 I’m on 200mg Sertralin, 3x2mg klonazepam and 60mg Mianserin at the moment. Tried over 20 meds in the last two years and this combo is by far the least bad so far. Gives me some relief at least.

[@duckieg420_4]

I feel you on this. Or if I see something horrible I start to imagine myself in that position and I can’t clear my head of it. It stresses me that I could be hurt seriously, possible die horrifically, and I end up passing out and having seizures. It’s hard to fix it

[@GeertjeJ651]

I had never put a word to it but catastrophizing is something I do all…the…time. Then, about a week ago, I had a very clear epiphany. I was catastrophizing about something that I had to do the next day and it suddenly dawned on me that my anxiety and dread about tomorrow was ruining my today. It was a light bulb moment. I still have anxiety and dread but now I recognize it for what it is and focus on being at peace in the moment. I’m going through some tough times but nothing that can’t be overcome. Thanks for this. I have subscribed.

[@carriemeadows3518]

I do catastrophize! I tend to do it even more when I'm already in the spiral of anxiety. I am learning to reframe the current narrative, find a more positive motivation, and remind myself that I'm a work in progress. 😁

[@nickabbott2492]

If you figure it out let me know lol, I do it 24/7 myself

[@nickadams1519]

Sending Love ❤️...Carrie...Are you single? ❤️🌹🌹🌹

[@elainegarcia9354]

Thank you everyone i needed this im crying so happy i found you all 🙏❤️

[@evacyrus]

Psilocybin containing mushrooms saved my life. The drastically reduced my benzodiazepine withdrawal allowing me to quite illicit pill addiction after three years of heavy daily use before it would had became medically dangerous to quit. It has also helped me survive depression.

[@nellysmitha5141]

Psychedelics definitely have potential to deal with mental health symptoms like anxiety and depression, I would like to try them again but it's just so hard to source out here

[@kenyaasmith169]

Psychedelics definitely have potential to deal with mental health symptoms like anxiety and depression, I would like to try them again but it's just so hard to source out here

[@kenyaasmith169]

I was having this constant, unbearable anxiety due to work stress. Not until I came across *dr.healingstrain* a very intelligent mycologist. He saved my life honestly

[@bryanjames5060]

most times I get these feeling of anxiety though I've got a couple clues but they really not that cool...could you drop a reference I could teach him with???

[@michealcrews8650]

Tripping is not all that bad but one has to find a good mycologist to teach you the right things you need to know

[@chefmic5775]

At 7:48 when you said, "you are not defective," I literally had to pause the video and cry for a second. Thats exaclty how I've felt my entire life and I didn't realize hearing somebody tell me I'm not defective would hit that hard. I have no idea how I found this video. A couple months ago I had a test for a promotion at my job and I stressed about it so hard. I failed. I had to retake and for the retake I stressed super hard again because the retake process is so annoying, I didn't wanna let my boss down, and I didn't wanna disappoint myself. Well i stressed about it so hard that despite all my practice and studying I ended up failing. I spent the first 75% of the test unable to even think because of my anxiety. Finding myself zoning out having answered questions without even knowing what they were asking and such, coming dangerously close to my time limit only to rush myself and mess something up. Then i spent the next few days beating myself up and even trying to find a different job because I was so embarassed and felt dysfunctional. I was so mean to myself. I can't even recall the things i felt without sending myself into another depression honestly. A few days ago my car broke down. No auto shop near me had the part I needed so I had to wait to fix it which only prolongs my panic. The bad thing is it's the only way that my girlfriend and I can get around so we're having to find rides to work and order our groceries and stuff. Really no big deal but my brain makes it seem like the end of the world. I've been stressing so badly about it and the parts I need haven't even been delivered yet. What if I mess it up? I'm not a car guy, I don't know anything. What if the 6 different youtubes videos I watched were all wrong and i break my car? What if I bought the wrong parts because I'm a dumbass? The only reason I'm fixing it is because I don't have enough money to get it fixed for me. And the reason for that is becaude I don't have a good enough job or I spend too much money. Why am I even trying? I shouldn't even be allowed to have a car. I can't even fix the car so my fiance can get to work, I cant believe she's even with me. If I was smart I'd break up with her so she can go find a man who is actually worth a shit and has money, a better car, etc. This is a perfect example of how my anxiety turns into catastrophizing and then into isolation. This was literally my genuine thought process two hours ago. I genuinely believed that my fiance who I've been with for almost 6 years would be better off with any man other than me because tomorrow I MIGHT mess up fixing a part of my car that I have NEVER worked on before. This is a terrible way to live. Thank you for this video. I didn't even realize how miserable I actually am.

[@baby-gx1wf]

Wow...I can relate

[@IttyBittyWolf]

That exact moment when you paused the video to address how we’re automatically thinking was 100% needed. Thank you!

[@nothingandmore]

God I remember watching your videos all sweating in bed unable to go shopping, now sat here all relaxed. :-*

[@miriamhernandez2205]

I love to hear this!

[@priscillaandhercats]

I’ve been having really bad anxiety with my anxiety and I forgot how calming and logical you bring me back . Thank you Emma 🙏✨

[@mfmf2509-ff]

"If I imagine it will happen that way and I will fail then when it happens, Im not going to be sad" I have been living that way my entire life and actually thinking it is clever somehow to expect the worse so I won't be surprized when it happens. Im 28 y.o now, starting from scratch in my career but not being able to enjoy the process and I feel blocked by my thoughts. I want to try to change the way my mind works to have a less hard life.

[@jeffreymercado2082]

I deal with generalized anxiety disorder and I consider myself lucky as it's mostly manageable. There are however times in my life, as it is with most people where I lose myself in my mind and panic sets in. When that happens, I refer to the tips you offer and if that isn't enough I simply fire up your videos for extra encouragement. You have a way of conveying calm and focus and I'm truly grateful that I have found your channel. It's definitely gotten me through some rough patches. Thank you for everything you do. It's insanely appreciated. :)

[@momo-gaming7]

all the same for me we can do it ty for this comment my friend i love u and keep going

[@angelinashomemadeherbals9828]

Same for me. I have generalised anxiety disorder. Sometimes it goes way out of hand. Some days its better.

[@ludelangel2070]

I have that so Bad to the point that I worry thinking that if I don’t think the worst it will actually happen and for me it’s really Bad

[@brooke11158]

Also, I think we can be hypersensitive and much on the defense when much has happened to us or in our lives! Like parental or Narcissistic abuse! Our Nervous System is rewired from it

[@groundhopperd8608]

I’m watching this right now at 2am on what was supposed to be a dream holiday, where I’m instead dealing with a bunch of issues and disruptions to my plans in a country where I’m a total stranger and only speak/read a little of the language. I needed this right now. Thank you so much. 🧡🧡🧡

[@BrandoBenceMMA]

Ive had feelings of helplessness and constant butterflies in my stomach for a minute now, I’ve been white knuckling life for about a year now, I’ve used alcohol to cope and its gotten out of hand and began to ruin my life. Im 24 hours sober right now and I’ve started watching videos like this and trying learn about myself and why i am the way i am. I know 24 hours isn’t alot but its the biggest win i have had in a long time, im 20 years old and this past year my negative self talk has been through the roof and ive even had thoughts of suicide. But after seeing videos like this it gives me hope i can be my true self again, i just have to work for it. Its scary but im excited to one day be able to have healthy coping skills and not overthink everything. I just want to be normal. I hope everyone going through whatever your going through knows you are not alone! There is always someone you can talk to. You can go back to your normal state, thats the road to recovery, its 100% possible no matter how helpless it may feel at times. Much love. -Brandon.

[@debismith2139]

Congrats on 24 alcohol got ahold of me when I was 20 and imprisoned me for over 40 years of my life. 10 yrs sober for me this Dec. Dont let it steal your life too🙏

[@catgray1]

Love this video!! Many, many years ago, I had therapy sessions when I went through a bout of depression. It took a lot of work, but I retrained my brain to stop thinking negatively all the time. I figured out that getting all upset every time something went wrong only made it worse.... made me feel crappy. I realized that just because I didn't succeed at something I attempted to do doesn't make me a failure, it was an opportunity to realize that method just didn't work and to try again a different way. I also realized that happiness is a choice, not something you have to search for. I've explained to family and friends that learning to stop negative thinking is hard. You have to be diligent about it every day until the day you realize that you automatically think positively with no effort. That thinking positively becomes your new habit... and it feels waaaayyyy better! My friend and I used to talk about how people (almost all people) create a scenario of events in their head, and when it doesn't work out exactly like they thought they get really upset, because we all tend to be the centers of our own universes. So, find ways that help you avoid that pitfall of expectations that might not be realistic, plus, other people can't read your mind and don't know you expected a certain outcome or behavior. We also came to understand that people have the right to feel how they feel, even if we don't agree with them. We also try to avoid the 'self-fulfilling prophecy,' which is.... if you believe you'll fail, or that something will go wrong, it usually does because you tend to do things, without even realizing it, to sabotage yourself or the situation. Changing negative thinking is sort of like learning to walk again. One day at a time, and one step at a time. The key is catching yourself when you have the negative thought and replacing it with a positive one. You have to do it every time you realize it, every day. It's true that it can take a long time to correct it, but I promise it does get easier with time and practice.... until one day it's your new habit. 😊 I'm definitely going to have my husband watch your video. It validates things I've been trying to help him with, and hearing it from a professional, such as yourself, may help him understand it even more. 👍

[@marthawho7577]

I like your comment very much. I do way too much "what if" (thinking that was just natural) and my husband likes to sit back and catastrophize about world events. Not a good mix.

[@cheZZa1512]

Thank you for this. I’m going through a dreadful period in my life and am suffering so much. I’m going to try your suggestion. ❤

[@knotsoangelic]

idk about the whole “happiness is a choice” thing, because it isn’t for many, but otherwise yes

[@muslimah78999]

I'll take this as a sign from God. I was doing this so much and now through this God healed me alhumdulillah.

[@EB-gt1pq]

Tawakul ❤

[@nonee915]

Dear Doc.. I had been through some real dark place because of self doubt and catastrophic behaviour.. found you.. you helped a lot.. still working on many aspects.. please keep up the great work.. the world needs you

[@LunaLoveheart]

My problem is that the things I catastrophize about have actually happened to me, or are things that I know will happen at some point, like my parents dying.

[@theresalwayshope5349]

I am with you

[@nicolewale888]

currently dealing with debilitating health anxiety. thank you so much for these videos, even just a moment of relief is so nice

[@anthonyb4060]

Me too it’s really bad rn Ik what it’s like but we can overcome this

[@Juliana-f4f]

Same , i'm so anxious right now about stuffs and i can't get it off my mind it's all i think about it's so hard .

[@Renae6]

I wonder why we do this? I would love for it to settle down. I’m tired of “dying” every day - it’s scary

[@Christina97493]

I do this to. I really encourage y'all to look up OCD and hypochondriac. It's called being hypochondriac and it is a form of OCD steaming from times you felt lack of control, and this is your minds/body's way of trying to give you control. You will find helpful managing tips if you research this I promise. Keep in mind you won't always be able to stop it, but having the understanding of what it is and why it happens will better help you to confront yourself about it. Wishing y'all the best!

[@buttaz3000]

@@Christina97493thank you xx

[@LuisRodriguez-oo4ns]

This video really help me accept my anxiety and accept the uncertainty as a natural and acceptable part of life 🎉🎉

[@barrygovino3100]

I'm in a similar situation now. A lot of things going on, not many people to talk to and just my heart getting more anxious

[@NarcFreedom]

I was raised this way. Everything was a catastrophe. There’s a danger out there, everything needs to be perfect, clean, picked up, organized, excel in school. It’s all fear based. It was every day. As an adult, I went into a career that is also big problem solving, everything is a problem that needs fixed. Now, my family has serious health issues and random emergencies that mean me racing them to the hospital. Yeah, I have CPTSD.

[@iluvMCRsupercool]

this was so perfectly timed for me. I remember the last video of yours where you used this same analogy and it really stuck with me. This entire week I have been so completely unable to get out of this mind frame of catastrophizing and it's affected me so badly. It's one of my greatest struggles, so thank you so much for posting videos like these it's always so valuable to me so that I can use these as tools for myself

[@Jay89]

You are truly Amazing, I have anxiety, depression and panic attacks and I had a massive panic attack this week and it set me back a bit, I stumbled apon your chanell when doing some research and now I can't stop watching your videos, they are so inpowering and informative and are really helping me understand my condition better to deal with it better, thank you so much you truly are a God send for people in my position

[@swjm07]

Thank you very much! I’ve been extremely depressed the last ten years. In and out of depression, stuck in a negative feed back loop of my own creation. I’ve seen many videos like this, but I could NOT internalize them. Or I would say to myself, “they don’t understand they only do this for views and money.” After slowing down on a lot of self hating, I realized I was VERY wrong, this video helped confirm this. Thank you so much for creating this video, you have made feel much better about myself. And hopefully I can do more to improve my life and others! You are Amazing!

[@yoanneM]

This video saved my life. Not because i needed therapy but because she summarize in 17 mins my mental health journey. Still doing the work.

[@stevec404]

Feeling vulnerable and catastrophizing go hand in hand for me. You just made this very clear; and now I have a better way forward. Subscribed.

[@user-yg5oh7kv4n]

“accept uncertainty “ this is exactly what i needed to hear thanks

[@zenon2691]

Thank you for making me go from feeling really bad, to a lot more calm and happy in just 17 minutes. I really needed this :)

[@themultilingualfamilyhub]

Omg!! This is literally me!!! 2 weeks ago, the mum of my son’s friend messaged me on Whatsapp asking to speak to me on the phone at lunchtime. My mind went into total catastrophising mode - s**t!!! Has my son done something bad?!! Did he get into serious trouble with this mum’s son??! The two hours between the message and the call were pure torture… I could literally feel my blood pressure go through the roof and it was impossible to concentrate on anything else. Turns out the mum just wanted to apologise on the phone for not being able to make it to my son’s birthday party!!! I was SOOO relieved yet at the same time couldn’t believe how crazy I had been to immediately catastrophise the whole thing based on one text message!!!

[@paulacoyle5685]

i used to do a lot of this and my kids have all inherited it even more. i'm not sure how easy or simple it is to just stop. hard to work on anything "hard" when you have to work very hard just to get out of bed. this is even worse when you have chronic pain issues and medical practitioners don't seem to understand how much it's impacting your life.

[@laylaasalie3902]

I've gone through quite a few therapists over the years and no one I've met has explained anxiety better than this

[@AshlynRipikoi]

Layla if I can call you that I agree no one explains anxiety like Emma!

[@AshlynRipikoi]

I'm a teenage girl with generalized anxiety , emotional trauma and are clingy to my mum; sorry to over share.

[@joannepigliavento7930]

It would be so helpful if you could do a video like this but specifically with respect to health anxiety. Your videos are so helpful, but with respect to health anxiety, catastrophizing about a poor medical outcome could truly seem like the end of the world to some folks

[@katrinapeacock8317]

I would love that too. Emma, if you could do this it could help a lot of people. I have suffered from health anxiety for 20 years, and feel like enough is enough. This kind of catastrophizing really does ruin your life. It's like you're living with a disease even when you don't have it. I have journaled this video and tried to apply it to the catastrophizing thoughts I often face around my health. A helpful part of this video hearing that I need to learn to accept risk as a natural and acceptable part of living a whole-hearted life. And "just because I think it, doesn't mean it's true". But, some specific tips would be great!

[@S1234-b6l]

Yes this would be so helpful. I have health anxiety and I am so afraid of getting a severe mental illness.

[@joannepigliavento7930]

@@katrinapeacock8317 Have you tried hypnosis? I just had someone record a personalized hypnosis audio for me and I’m loving it! Message me for details if interested 😃

[@suncica83]

yes, it would mean a lot to me, as I'm struggling with health anxiety for 30 years.

[@bluesquidny]

I was in a tough place a couple years ago. You were very helpful. I adore you. I'm very happy you exist. I think you are a gift. I could go on, I just want you to realize how valuable you are to so many people. I appreciate your work.

[@indigoziona]

I'm so happy you remade this - it prompted me to watch it again and I needed it right now, especially the idea that living a life we value does come with some risk and sometimes difficult feelings.

[@penoyer79]

i'll keep this in mind if i ever have a health scare and the doctor puts me in limbo for a week to get back to me.

[@Rachel-zk8kf]

I used to live in a toxic environment for several years. That experience made me grow a habit of catastrophizing. Recently, I'm waiting for an official job offer. 2 weeks has passed, I still didn't hear back from HR manager. He told me that it may take longer time for them to review my offer. Then I started to think maybe this opportunity was ruined already and everything was losing control. Your video is really helpful! I should learn to accept uncertainty and also not know that my thoughts are not the reality. Thank you for sharing!

[@2n2m2ri2]

So did you get the job?

[@Rachel-zk8kf]

@@2n2m2ri2 I got it, but 1 week later, they told me they decided to not hire me because they want to find somebody with more experience. But it's okay, I already learned to accept uncertainty in life. It doesn't mean that my life is ruined, it means new opportunities are coming in❤

[@artsyladie7]

Your video really helped me today. I tend to fall right into catastrophize nearly every morning as I am just waking up. It steals my joy if I don't deal with it immediately. I use prayer first, and then use similar thought changing methods you have prescribed here. It will be more helpful to write them down, so I have a reminder of the process until it becomes a good habit. I have watched you in the past but I'm glad I found you again. Listening to you is like listening to a good friend.

[@kevinspano7315]

Good for you. You are on the right path. It is so important what we think about or meditate on first thing when we awaken.

[@elizabethwilliams6651]

Psilocybin saved my life. I was addicted to heroin for 15 years and after Psilocybin treatment I will be 3 years clean in September. I have zero cravings. This is something that truly needs to be more broadly used in addiction treatment.

[@APOLLINAIREBARTHOLOMIEU]

Psychedelics definitely have potential to deal with mental health issues such as anxiety and depression, I would like to give them a try but haven't found any legit grower to get it.

[@eddiejohn8506]

@@APOLLINAIREBARTHOLOMIEUI got mine from dr.sporesss

[@twinfred3160]

A lot of people have testified about this and I really want to give it a shot. I put so much on my plate and it definitely affects my stress and anxiety levels

[@APOLLINAIREBARTHOLOMIEU]

@@eddiejohn8506Is he on instagram?

[@patriaciasmith3499]

The Trips I've been having have really helped me a lot,I finally feel in control of my emotions and my future and things that used to be mundane to me now seem incredible and full of nuance on top of that I'm way less driven by my ego and I have alot more empathy as well

[@mehranesamadani]

Thank you so much for sharing this useful content. I've been over thinking these days a lot that made me even forget to breath and l was so terrified about everything. So happy to watch this video. Thank you❤❤❤

[@luckydevil1601]

Actually, catastrophizing can sometimes be used as a therapeutic measure. When you have lived through the horror in your mind in its full absurdity and kinda felt it all, you are not so scared of the worst outcome anymore. I use it from time to time to alleviate my anxiety.

[@chumkibasuroy817]

How ?😊

[@chamomile08]

Thank you so much for your videos! They all have valuable lessons ❤ 4:01 At its roots, Catastrophizing is about our habitual response to challenges ot shortcomings. 5:28 🌱 *We trick ourselves into believing that if we can expect the worst we can prevent it, but in reality the exact opposite happens.* 5:51 Seeing the worst invites the worst. Not only do we cut ourselves off from opportunities, but we invite the exact problems we're hoping to avoid. 6:20 🌱 *Catastrophizing invites depression* When we imagine a future that is bleak threatening or hopeless, then our brain responds by putting out less serotonin and dopamine. 6:40 🌱 *Catastrophizing also invites anxiety* It forces our brains to see threats and failure everywhere. Our brain responds with a very real physical fear response: The fight, flight, freeze response. 7:05 🌱 *It makes us unmotivated* 7:17 Closes us off to opportunities and options that might work, and it leads to this sense of paralysis. 7:49 You're not defective. You might be doing something that's not working well for you, but it doesn’t mean you're bad or broken. It means you can change and get feeling better. *Changing how we think takes work, but you can do hard things.* ♡♡♡ 8:19 🦋 *Why we do catastrophize* 🦋 8:27 🌱 1) Preparing for the worst is a coping strategy preventing us from feeling risk or uncertainty. *It's comfortable in the short term, but it crushes the joy out of life in the long run.* When you're catastrophizing you're not risking failure but you can’t have success. 9:22 🌱 2) Fear as motivation 10:17 🌱Pep talk vs Fear talk 10:37 🦋 *How to stop catastrophizing* 🦋 10:59 🌟 *Rest well* 10:53🌟 *Accept uncertainty* -This is uncomfortable but it won't injure me. - I can do hard things. - Courage is not the absence of fear but the judgment that something else is more inportant. - Living life is about embracing acceptable risk and the anxiety that comes with it as a normal and natural and helpful part of life and as you do this you build up emotional muscles to experience uncomfortable emotions. - You can also practice this by doing mindfulness and meditation or just doing something every day that scares you. 11:44 🌟 *Motivate yourself by what you want in life* 🌟 Choose what you do want in life. Break it down into small goals, and then just bravely work toward those little by little. 12:20 🌟 *CBT* - Start by noticing when you're catastrophizing. - To pause, just because you think something, it doesn't mean it's true. -Notice and gently question your thoughts. - Get better at noticing your thoughts and let them pass through. 13:39 🌟 *Acceptance and commitment therapy:* 🌟 Cognitive diffusion - You can practice it with activities like Leaves on the stream. 📼 Check video: How to stop intrusive thoughts and overthinking. 14:04 🌟 *Replace those thoghts with something more honest and helpful*. 🌟 - If something bad did happen, I could learn from it. It wouldn't be the end of the world, etc. - everybody maskes mistakes, I'm only human. 15:30 🌱 I shouldn't have said that. I really need to learn how to talk kindly when I'm upset. I'm going to apologize and try to make ot right. Hopefully he'll understand and accept my apology and we'll both learn something from this. 15:50 This approach requires us to stay engaged even when there's a risk of things not going perfectly. 15:50 🌟 Vulnerability 16:06 🌟 Acceptance Therapy: Trains you to get better at feeling.

[@BastianHelena]

My New Year’s resolution is to stop doing this. My friend asked me how I planned to accomplish this; I told her I didn’t actually know. So, here I am, looking up strategies for how to be successful!

[@hueso5071]

I wish you the best!

[@amasterofone]

Im watching this after having kidney stones which sent me into a health anxiety spiral. Thank you so much for putting these resources out here for those of us who cant access therapy. It is truly invaluable ❤

[@kma86]

As an overthinker, I tend to do this all the time. Plus having OCD, and dealing with a dear friend with depression at the moment, I'm even more prone to catastrophizing.

[@samisabedini8223]

OCD=Anafranil medicine

[@julietteferrars3097]

My thoughts have been all tangled up today. Thank you for the first step towards peace. 💜

[@yuxianli3756]

I watched 10: 40 to the end 3 times today. You are incredible. I used them as prompts to journal my thought and try to change them. Now I'm much calmer and I feel positive and clear-minded. Thank you so much, Emma. You are truly a god-send!

[@watermage25]

I do this all the time. When i drive my car, while working, when leaving work, at home, at the gym. So annoying.

[@michael5089]

Emma you really are a constant in my life as I struggle with anxiety and depression.💕😌

[@Lemons19902010]

This video was so enlightening. I have a fear of abandonment and constantly catastrophize that my boyfriend will leave me, to "protect" myself from the possibility that he will.

[@rebeccaedwards8262]

I can think my way past a worst case scenario. When something very bad has a good chance of happening, I imagine myself continuing on, on the other side of the catastrophe.

[@nickadams1519]

Sending Love ❤️...Rebecca...Are you single? ❤️🌹🌹

[@martins1122]

This is so relevant - thank you. I need to remind myself to listen to this advice and come back here regularly. Overthinking is unhealthy, trying to solve everything now is tough

[@elizabethwilliams6651]

Psychedelics saved me from years of uncontrollable depression, anxiety and illicit pill addiction. imagine carrving heavy chains for over a decade and then all of a sudden that burden is gone. Believe it or not in a couple years they'll be all over for treatment of mental health related issues.

[@stephanie290]

Psychedelics have potential to deal with mental health issues like anxiety and depression. I would like to try them again but it's just so hard to source out here

[@jamesdavid2436]

Yeah@dr_williams_tripsz

[@jamesdavid2436]

I was having this constant unbearable anxiety because of university stress. Not until I can across dr_william_tripsz a very intelligent mycologist, he saves my life

[@jeffsmith2447]

I am feeling the same way too. I put too much on my plate and it definitely affect my stress and anxiety level. I am also glad to be a member of this community

[@ThomasMorgan-vc2rr]

The trip I have been having had really helped me a lot, I finally feel in control of my emotions and my future and things that used to be mundane To me now seems incredible and full of nuance on top of that I am less driven by ego and I have a lot more empathy as well

[@jncobayb]

@11:16 this one statement summarizes the core idea of “courage the dog” from the cartoon network show “courage the cowardly dog”. thank you for helping me see something i never would have seen on my own.

[@Swiftispunk]

Thank you so much for this video. I’m currently waiting on test results to see if I have cancer or not and it’s so stressful. This video has brought me a lot of peace, thank you so much!

[@Shannam10]

Me too❤️ hugs

[@lolareit5872]

Healing ❤️🍀💝💝💝❤️

[@rashequrrahman3441]

I can't explain how this video helped me cope. It gave me a new perspective of life just when I was about to give up. Thanks a lot.

[@plainjaneproud]

I wish I could like this several times! Thank you so much for all the time and effort you put in to sharing these tips and helpful ways to change for the better. It makes such a difference! Although slowly, I have been changing my thinking and my autopilot way of reacting or overthinking.