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Decatastrophizing: How to Calm Down When the World Is Caving In

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themighty.com

We all can feel overwhelmed by the “what ifs.” We make an entire possibility a catastrophe before it even happens. We live in the future instead of assessing the actual facts of a situation in the present.

That’s why this technique of decatastrophizing a situation is so important. Let me walk you through it. 1. Define the catastrophe. Use precise statements and avoid using “what if” statements.

Be specific about what you think will happen. For instance, state “my boyfriend will break up with me.” Then, rate how terrible it would be if this happened out of 10 — 10 being the worst and one being “not so bad.” 2.

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