Breaking Free from Catastrophizing: Managing Worry, Stress, and Pain
As a coach—and as someone with a natural tendency to worry—I’m deeply familiar with the cycle of catastrophizing. It’s that spiral where one worry leads to another until a situation feels far worse than it actually is. While this pattern creates stress, it also has a profound impact on how we experience pain. Science tells us that emotion and pain are processed in the same part of the brain. When we are anxious or overwhelmed, our perception of pain—both physical and emotional—can intensify.
Beyond amplifying discomfort, catastrophizing keeps us stuck. Instead of moving toward solutions, we become fixated on worst-case scenarios, fueling a sense of helplessness. The good news? We don’t have to stay trapped in this cycle. Here are some strategies that can help shift perspective and reduce both stress and pain:
Designate Time for Worry – Instead of letting anxious thoughts take over your day, set aside a short window of time (10–15 minutes) to acknowledge your concerns. Write them down, reflect on them, and then mentally set them aside. Giving your worries structure can prevent them from running in the background all day.
Get Into Your Body – Movement interrupts the mind’s tendency to spiral. Whether it’s a yoga class, a long walk, or stretching, engaging the body shifts focus away from fear and into the present moment.
Sit With Your Worry (Briefly) – Rather than fighting your anxiety, imagine pulling up a metaphorical chair next to it. Acknowledge its presence with compassion, then gently turn your attention to something else—whether it’s a book, a conversation, or an activity that grounds you.
By recognizing catastrophizing as a habit rather than a reality, we create space for clarity, resilience, and even relief.
