our minds matter

• Examine how catastrophizing can impact your mental health 
• Learn how to take back control over your irrational thinking 
• Practice a valuable coping skill to combat catastrophic thinking, which often leads to anxiety

Prior to starting this activity, read the following:

• What is Catastrophizing?
  • We all have negative thoughts sometimes- and that’s okay! Sometimes these thoughts can become so frequent and loud that they become more than just negative – they become catastrophic. Catastrophizing is a type of irrational thinking that has the power to influence how we feel. When catastrophizing, the importance of a problem or worry is exaggerated in our minds, and the worst possible outcome is assumed to be true even if there is little evidence of this. All of us have catastrophized at one point or another, and while it can be tricky to acknowledge, we CAN control this and prevent it from negatively influencing how we feel.

Now you are ready to begin the activity.

• First, have all students anonymously write down a worry or problem on a small slip of paper. Underneath their worry, have them write down the worst possible outcome of this worry that they can think of.  Collect all pieces of paper and mix them up.
• Invite a student to read the first slip of paper aloud. Once the worry and worst outcome have been read, it’s time for the group to work together to brainstorm the BEST possible outcome of this worry. Then, the group will work together to brainstorm the MOST LIKELY outcome of this worry. Repeat these steps for each slip of paper.

EXAMPLE:

Worry- I am worried about the upcoming algebra test.

Worst possible outcome (the catastrophic thought): I am going to fail the test and fail the class!

After brainstorming with the group, the best possible outcome is that I can study and pass the test with flying colors. The most likely outcome is that I can try my best on the test, but even if I don’t do as well as I want I can still pass the class.

• Alternatively, you can use this worksheet for the activity. You can ask students to fill out the worksheet before proceeding to the discussion.

• If the worst outcome does come true – will you be ok in one week? one month? one year?
• If the worst outcome does come true – how will you take care of yourself?
• If the most likely outcome comes true – how will you take care of yourself?
• How can you practice this skill independently in the future?

• See this article for more information on Catastrophizing 
• Learn more about other unhelpful thinking styles (i.e. “Cognitive Distortions”) and ways to challenge them using Cognitive Restructuring technique.
• Mindfulness can be very effective for coping with negative or irrational thoughts. Check out Mindful for ideas.