Therapy

Therapy
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Cognitive-behavioural therapy (CBT) is a psychological treatment that aims to change thought patterns by helping patients:

  • learn to recognise and re-evaluate their cognitive distortions
  • develop problem-solving skills and coping mechanisms that help reduce the effect of cognitive distortion triggers
  • build a greater sense of self-confidence, limiting the control that negative fears have over them

“It analyses how your thoughts influence your feelings and behaviours,” Cramer explains.

She says CBT not only equips people with concrete tools to recognise and combat their distortions, but when practiced regularly enough, these learned skills become habits, replacing formerly catastrophic thought patterns.

Follow these therapist tips for finding hope in dark times.

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Medication

Medication
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While catastrophising isn’t a medical diagnosis itself, it’s often a symptom of conditions like generalised anxiety disorder.

Dr Saltz says that for people with high anxiety levels, medication can help reduce symptoms, including diminishing their catastrophic thinking.

Mindfulness

Mindfulness
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Cramer says building a practice around distinguishing facts from feelings – a form of mindfulness – can help stop catastrophic thinking in its tracks.

“Whenever you are thinking a negative thought, determine if it is a feeling or fact,” she says.

“If you do not have any evidence to support the thought, it is simply a feeling and not the actual truth. Anyone can believe anything they want, but is it actually true?”

Find out how walking meditation can improve your mental health.

Exercise

Exercise
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Physical activity reduces the impact of anxiety disorders on people’s lives, including generalised anxiety disorder, panic disorder, post-traumatic stress disorder, obsessive-compulsive disorder, and social anxiety disorder.

That’s because, according to Harvard Medical School, exercise:

  • reduces levels of the body’s stress hormones
  • stimulates the production of endorphins – the body’s natural painkillers and mood elevators
  • improves self-image
  • increases strength, stamina and energy levels
  • helps people build routines and social connections

Research published in Frontiers in Psychiatry found that regular exercise may even have a protective effect against the development or progression of mental health conditions. Similar to the medication approach, focusing on ways to treat someone’s underlying anxiety may help reduce their catastrophic thinking.

Get another perspective

Get another perspective
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“Sometimes it is helpful to share your feelings with others and get an outside perspective,” Cramer says.

“Asking questions like ‘Do you think this will likely happen?’ or ‘How do you view this situation?’ can definitely help you stay grounded and question your negative thoughts.”

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Source: RD.com

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