Disasterization syndrome: how to stop always assume the worst

Boss summoned - will curse; the guy did not answer the phone - something happened to him; the aircraft entered a zone of turbulence - how sad to die young. We often expect unpleasant surprises in the world. Sometimes it helps to avoid disappointment, but sometimes it turns life into an everlasting horror. We understand what disasterization thinking and how to stop all the time to wait on the fate of a dirty trick.

What disasterization

This is a way of thinking in which a person perceives the situation is much worse than it actually is. He expects a negative result of any event, constantly visualize in my head probable dire consequences, in other words - all exaggerating.

From the point of view of psychology, disasterization can be attributed to cognitive distortions - errors and stereotyped abnormalities that occur in thinking unconsciously. By cognitive distortions include, for example, an excessive concern for the success or professional deformation.

Sometimes each of us is inclined to exaggerate, but disasterization is a constant way of thinking that prevents live. This distortion can be shown as in global things - confidence that if you go on a long journey by car, be sure to get into an accident; and in the details - if you'll be late for work, I'd be fired.

The disasterization different from anxiety

Easily confused, because in fact both of these states are worried. Disasterization can cause anxiety, and vice versa, but the difference between them is. Anxiety leads to actions, sometimes not more than - it is better to prepare for the interview, once again check whether the electrical shut down, dress warmly. Disasterization destructive - a person is immersed in negative fantasies rather than to mobilize and to solve the problem. He fixate on unpleasant thoughts, he begins to feel sorry for yourself and feel helpless, because of what is unable to see the positive aspects of your life.

How to cope with a tendency to assume the worst outcome of events

Realize own thoughts

The problem of cognitive biases that people do not realize when they arise in his mind. You feel that you start to panic, analyze your thoughts. Try though to look at ourselves from the outside, it will help to separate the real risks from irrational fears.

In Psychology Today magazine advised to deal with negative thinking, thinking of real nice things in your life - communicating with family, happy memories.

to assume all the possible consequences of

Important Note: Not all the consequences that you can imagine, and all that can realistically occur. Sometimes we are afraid to make a mistake or it is at fault, rather than what will happen as a result. What can cause late to work: you make a remark; you get fired; that no one will notice (because the boss himself was late); this notice, but do not give importance, because in the morning and really terrible traffic jams. If this is not the third delay for the week, any of these options are equally likely.

to depreciate

Assuming the worst, some people try to protect themselves from disappointment. When a guy says that in the evening you will have a serious conversation, it is better to assume that he was going to confess to treason, and get a pleasant surprise from his proposal to marry, than vice versa. But this kind of thinking does not help prepare yourself to unpleasant situations, and, according to the effect of self-fulfilling prophecy, may even provoke them. Much more useful in this case to become a Buddha: to understand that little else for a long time is important, and learn to let go of the situation. The point is not to give a damn about the work and stop in the morning rush. It is important to remember that even in the worst case - lose your job - your life is not over, and the chances of success are still there.

Use breathing techniques

In addition to intellectual work, there are practical steps that will help cope with katastrafizatsiey thinking. For example, diaphragmatic breathing - a technique of deep breathing in which the stomach is involved, not just the chest. Learn breathing diaphragm is best lying on his back, but when you have mastered the exercises, you will be able to perform it sitting anywhere.

Remember that this problem is faced not only you

It is also an important psychological moment - know what your problem is not unique. People who are prone to disasterization even worry about the same things: relationships, career, health. When you realize that you tend to exaggerate the negative and others are also subject to such cognitive distortions, you simply detect this condition and take control.

If you can not cope with disasterization independently, should seek psychological help.

And you notice behind itself, which implies often the worst?