The way you think has a profound effect on how you feel. The anxiety condition lends itself very well to the habit of catastrophic thinking, especially when your thought process changes from generalized self-feeding to continuous catastrophic thinking. The hallmark of this intrusive behavior is when the slightest change in the norm triggers a fearful negative reaction. After a while, this becomes HABIT and a habit that builds on itself.

Examples of catastrophic thoughts:

– A mild cough turns into a serious illness in one’s estimation.

– A headache turns into a brain tumor rather than a minor incident.

– Hearing about a sick friend or relative is more a matter of death than of minor ailments.

– Walking to the car from the front door creates fears of a serious attack.

– Paying the dealer provokes fearful notions of an attack.

– Going for a check-up becomes fertile ground for fears about what they may find.

– Someone mentions another person’s health problems and it is an immediate “me too” in your mind.

– Watching a television program from a doctor or hospital causes an increase in the suspected symptoms themselves.

These are just a few examples of catastrophic thoughts, but the list goes on and on. Most of these scary thoughts focus on health anxiety and continue in the anxiety cycle (one symptom is reconciled, only to be followed by another as worrisome) if they are not recognized and the behavior is corrected.

Constant worry becomes your daily companion if left unchecked and this in itself is extremely exhausting. All bodily pangs become serious warning signs of major health problems in an overactive mind. It helps to recognize this behavior because it allows an individual to interrupt this behavior of their own free will.

After a while, you get to the point where you’ve had enough of this exhausting habit and decide it’s time to do something about it. There is a way out and it is not difficult. Understand that it is important to protect yourself from danger, but there is a limit to the intensity of taking care of yourself.

Here are some ways you can break the cycle of catastrophic thinking and move on with your life:

– Understand that life is risky but seeing life from the perspective that everything is dangerous ruins your present moment. There is always a middle perspective when it comes to worrying about or protecting yourself from danger. Find that middle point and head towards it.

– Stop being the “over-emotional” “over-reactive” individual. Understand your strengths and focus on them. Don’t define yourself as the worried “on guard.” Acknowledge and acknowledge your talents in life and build on them. Through this perspective, you will stop overestimating danger and develop a strong sense of yourself, impervious to every pang and fear. You will assess situations and determine the safest course of action without the need for undue worry and self-sabotaging thoughts and behaviors.

– Learn to “respond” to an overactive mind fueled by an active imagination. Explain to yourself the truth of the situation and calmly proceed from there. Remember, it always starts with a thought. Self-correction is helpful when you signal the frightened brain to STOP and look at the situation from the proper perspective, pointing out the “bright side” of the situation and approaching it from the best vantage point.

– Change your “what ifs” to “and what ifs” and don’t worry about what others might think. Free yourself from the cycle of constant fear and see the positive side of the situation. You always have the OPTION to select one more perspective

– Breathe – Give up resistance as you breathe slowly, calmly allowing your muscles to relax. A tense mind and body are often characterized by contraction of muscles as a result of scary thoughts. Inhale, hold, slowly exhale as you exhale all the tensions of the day. Watch your shoulders loosen as you release the burden of fear that you have been carrying all day. Catastrophic thoughts are less likely to attack a relaxed mind and body.

– Acknowledge the fact that most of your fears NEVER come true. All this wasted energy only serves to drain you when you could expend your energy on something more productive and satisfying.

– Eat well and don’t skip meals. Nurturing your mind and body results in a better outlook on life. Use food in the best possible way, creating a less reactive mind and body.

– Outdoor activity is extremely therapeutic and will help you break out of this catastrophic thinking habit. Let go of worrying thoughts while engaging in moderate exercise outside every day. Activity alone is stimulating for both mind and body. It is useful for extinguishing negative and fearful thought and behavior patterns.

– Learn to be comfortable with yourself. In essence, be yourself, and this will alleviate many of the pressures that life presents. Self-confidence allows one to shed the cloak of catastrophic thinking. When you feel comfortable in your own skin, life becomes more of a challenge than a threat. Self-esteem increases when the habit of negative thinking decreases.

Above all, understand the fact that you have power over how you feel. Some actually believe that worrying (a catastrophic prospect) prevents bad things from happening. This is not the case. Catastrophic thinking does not serve as protection against dire events. It is primarily a self-sabotaging behavior that fuels a fatigued mind.

Now is the time to make a decision in life. Choose to break free from fear-induced thoughts and see life from a positive perspective. Think about the possibilities in life rather than the perceived dangers. There are real days when the sun is shining, the air is fresh and one is able to smile and enjoy the moment. It begins with the decision to see this side of life, which always reflects your attitude. Take the risk of enjoying the moment, without the burden of the usual catastrophic thinking. This will open the door to better health, both emotionally and physically. Letting go will actually give you lasting control over the things you’ve been hoping to accomplish all along.