How CATASTROPHIZING Causes Panic and How to Stop It

How CATASTROPHIZING Causes Panic and How to Stop It | Dr. Rami Nader

Рет қаралды 15,982

3 жыл бұрын

Catastrophizing is the thought process of making a mountain out of a mole-hill, seeing a feared outcome as overly catastrophic or more awful than it actually is. This type of thinking can cause panic attacks, as a person can think about the physical sensations of anxiety and panic in catastrophic ways, thereby causing a person to feel more anxious and increasing the physical sensations of panic. This creates the fear of fear spiral in panic and panic attacks. By challenging catastrophic thoughts, you can stop this cycle and get greater control over panic.
To challenge catastrophic thoughts, you need to do the following steps:
1) Imagine the worst-case scenario of your panic attack.
2) Evaluate how bad that worst-case scenario actually is.
a) How bad is it really?
b) Is it a hassle or a horror?
c) So what if the worst-case scenario happens?
Before watching this video, you would probably find it more useful to watch my previous videos on Panic Disorder that describe the fear of fear model of panic and the factors that maintain panic:
Information on Panic Attacks and Panic Disorder: • What are Panic Attacks...
The Fear of Fear Model of Panic and Panic Attacks - • If You Understand THIS...
2 Causes of Panic Attacks: How Anxious Apprehension & Avoidance Drive Panic - • 2 Causes of Panic Atta...
For more information about Dr. Rami Nader, visit: tinyurl.com/y3eu5dfw
DISCLAIMER: The videos provided here on this KZfaq Channel are for informational use only. The video content provided is not intended to be a substitute for professional advice, diagnosis, or treatment. These videos do not establish a psychologist/client relationship. Always seek the advice of your doctor or mental health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read or seen on this channel. Dr. Rami Nader assumes no duty to correct or update the video content nor to resolve or clarify any inconsistent information that may be a part of the video content. Reliance on any content is solely at the viewer’s risk. Dr. Rami Nader hereby disclaims any and all liability to any party for any direct, indirect, implied, punitive, special, incidental or other consequential damages arising directly or indirectly from any use of the said video content, which is provided as is, and without warranties.
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Пікірлер: 81

@honestlygio7830 2 жыл бұрын

Thumbs up 1. Stuck to the point 2. Not overloaded with slides 3. Spoke at a slow pace 4. Practical advice in plain language. Thanks

@DrRamiNader 2 жыл бұрын

Thanks for the feedback! Glad you found it helpful.

@abdullaalteneiji6533 7 ай бұрын

DBT skill: is being willing, exposure skill: is finding out, and CBT skill: is questioning it. I found them useful

@sukhvindermangat1087 3 жыл бұрын

I suffer from Panic Disorder and really appreciate your videos, I haven't watched them all but was curious if you've covered intrusive thoughts, seems similar yet a little different to catastrophizing thoughts, and the "uh-oh" thoughts triggering the beginning of a panic attacks is completely relatable for me, but I never heard anyone else express it the way it feels when they come! Thank you for your work!

@DrRamiNader 3 жыл бұрын

Glad you found the video helpful. I will be doing videos on intrusive thoughts in the future.

@lauramelgoza90 8 ай бұрын

I had COVID and I was catastrophizing all of my symptoms I was thinking the worst I was doing that for 2 weeks straight. Worried and worried even diagnosed myself with MS,GBS and all sorts of weird stuff. I caused myself to go into extreme anxiety/depression. Now I’m on medication because of my anxious thinking it made me spiral into such a dark place I had suicidal thoughts which scared the heck of of me. Pacing back and forth crying spells anxiety attacks it was the worst what your mind believes the brain will try to play out and that shit ain’t fun at all.

@melanielukeman8407 2 ай бұрын

me to everyday😢

@hfis459 Жыл бұрын

driving panic attacks: Q1: worst case scenario i crash and die during a panic attack while driving Q2: evaluate- how bad is it really? i would say a crash is about as bad as it gets. Q3: so what if it happens? then i die or im disabled for the rest of my life?? yea it might be that bad 😂

@DrRamiNader Жыл бұрын

So in this case, you wouldn't challenge catastrophizing, but you would approach it challenging overestimation of threat. I discuss it more in this video: kzfaq.info/get/bejne/iJiYh6SrltCxqWg.html

@7friesen 3 жыл бұрын

Another super informative video! Thanks Dr. Nader!

@DrRamiNader 3 жыл бұрын

Thanks Chris!

@MrsLMyles 2 жыл бұрын

Hi I just came across this word yesterday and I immediately looked up what it meant. This is what I do, I’ve been doing this for over 20yrs. My catastrophizing comes from past incidents that were traumatic for me. I want to believe that I can overcome this. I have to, my children even point out I always think the worst. I was given a worksheet which was similar to what you were saying on how to work through it. through a crisis hotline. I did the worksheet which made me feel uneasy especially the part about what’s the worst that could happen . That was hard. I know I think it all the time, but writing it out was like I was exposing myself. I felt ashamed that I think so horribly. A little victim mentality came up. Pushed it down and kept writing. It was hard but good. I plan to continue. & I’m going to be kinder to myself. I saw that too. I’m not that kind to myself because the thoughts I think hurt me. I don’t want to do that. Thank you for the detailed information.

@DrRamiNader 2 жыл бұрын

Thanks for your comments and I'm glad you found the video helpful. If you are looking for more information about this topic, you can check out the following playlist that discusses reactions to traumatic events: Posttraumatic Stress Disorder (PTSD): kzfaq.info/sun/PLG_XiSJeP3s1k4GVplvoHSesDIofh-AUc

@philbomber4563 2 жыл бұрын

Thank you! Thank you! Thank you very much for this video. I really needed it. I love you vids. Take care.

@DrRamiNader 2 жыл бұрын

Hi Phil - you are welcome! I'm glad you found the video helpful!

@mohamedosmanradwan5557 3 жыл бұрын

Very helpful series of videos on panic. Hopefully, Dr Rami come up with videos on meditation and relaxation techniques.

@DrRamiNader 3 жыл бұрын

Hi Mohamed - I'm glad you are finding the panic videos helpful. I have a few more coming up over the next few months. I typically don't spend a lot of time teaching relaxation techniques, because there are so many good videos on different techniques already on KZfaq. However, I may do a video at some point in the future on different relaxation techniques. Thanks for supporting the channel!

@jimmcgoran939 6 ай бұрын

I really appreciate all your videos, I find them very informative and helpful. I was diagnosed with GAD and can really see how some of my cognitive distortions are affected my life. Ill definitely start tracking my thoughts and try to become more aware that they are just negative thinking. Thank you!

@DrRamiNader 6 ай бұрын

You're very welcome. Glad you have found the videos helpful!

@loribiagini4016 3 жыл бұрын

Very helpful I've been doing alot of exposure therapy I will try to bring them on wherever I go to show I'm in no danger..

@DrRamiNader 3 жыл бұрын

Best of luck with it!

@loribiagini4016 3 жыл бұрын

@@DrRamiNader thank you for your videos basically letting them do what they need to do..Except what's happening don't fight nor fear

@CrimeScene96 Жыл бұрын

I wish you were local to the Atlanta Area so that i can shake your hand and give you a hug right now. This video has helped me beyond comprehension. Especially this morning. I hate every part of anxiety.🥺🥺🥺🥺

@DrRamiNader Жыл бұрын

That's really nice to hear. I'm so glad you found the video helpful!

@franceslopez3363 2 жыл бұрын

The thing is...the catastrophy that I think of is 1000 worse than this scenario that youre talking about. Ive had panic attacks in public and thats bad but what my thoughts go toward are VERY FREAKING BAD THINGS THAT COULD HAPPEN. I have 2 kids...i literally think about a stranger or strangers kidnapping them and everything that could happen after which I wont mention because of other peoples sake. Ive watched some very bad news with kids involved and awful movies with kids involved and I picture my little ones going through those things everyday and i break down as if its gonna happen one day. Im terrified of next year when I have to take my oldest kid to school for the first time. I dont wanna pass my fear to her but IM FROZEN WITH FEAR. People can be so evil but look so normal..theyre so innocent....im wsiting for my first therapy appiintment..

@DrRamiNader 2 жыл бұрын

You're absolutely right. The scenarios you're discussing would be catastrophe's, so challenging catastrophizing for these fears won't work. For these types of situations and fears, I discuss how to challenge overestimation of threat. You can see that video here: kzfaq.info/get/bejne/iJiYh6SrltCxqWg.html I hope that helps.

@elenora67 2 жыл бұрын

I really love your videos and how you explain things. I’ve been recommending your channel. Could you please make a video on anxiety intense brain fog, and a video on fears like health anxiety and mental health anxiety fear of anxiety

@DrRamiNader 2 жыл бұрын

Hi Almira - I will be putting out videos on those topics in the next few months, so please keep an eye out for them.

@elenora67 2 жыл бұрын

@@DrRamiNader wonderful. While I wait, could you tell me if mental health anxiety is really a thing? Do we approach those fears in the same way? Such as acknowledge the thoughts, and just keeping doing what your doing? It’s hard because there’s this intense feeling of fear

@DrRamiNader 2 жыл бұрын

Anxiety and worry about mental health is a real thing. Worry about worrying is called metaworry and is dealt with the same way as other worry topics.

@elenora67 2 жыл бұрын

@@DrRamiNader thank you doctor

@angelssnacksllc7491 5 ай бұрын

I had a panic attack at work was catastrophyzing thinking that I'm abusive to everyone ,, I like the so what :0)

@wendymeade1971 2 ай бұрын

I am having panic attacks daily in traffic mostly. It's almost alays on the way home. I can't read while driving. I try box breathing, and calm music, but it's getting unbearable! I've had paibix attacks for over 30 years. I'm not sure whu this is happening (beypnd lufe stresses). What should I do? Also, graat videos! Extraordinary helpful! Thank you!

@MS-ns4ki Жыл бұрын

It truly doesn't matter because people are people who will disrespect you all day and night. Disorder or not.

@elenora67 2 жыл бұрын

Also a video on intense fear and impending doom feeling? It’s awful

@CLord-gs7nj Жыл бұрын

Thank you. The question: Is it a hassle or is it horrible resonates with me.

@DrRamiNader Жыл бұрын

Glad you found it helpful.

@sarahs3657 2 жыл бұрын

I like the way you explain these things. For me, I'm better off when people are around, even strangers. When I am alone driving or alone at my house, these are the times my panic is at it's peak. What would your model look like for this? Thank you.

@DrRamiNader 2 жыл бұрын

For many people with panic, they feel more comfortable if someone else is around to provide help in case something really bad happens. In that case, the fears aren't catastrophic, but more overestimation of threat. You can find out more about that in this video: kzfaq.info/get/bejne/iJiYh6SrltCxqWg.html

@sarahs3657 2 жыл бұрын

@@DrRamiNader Thank you!

@PremiumFuelOnly Жыл бұрын

What ive done in the past is record myself calming myself down. I actually had to use this one time when I was walking down my street. I felt oncomming panic and couldn't go any further and felt stranded away from home. Then i played the speech in my headphones and was able to continue home.

@DrRamiNader Жыл бұрын

When a person is able to coach themselves through anxiety, it can be very powerful and effective.

@Orangebitingthing Ай бұрын

I have the uncanny ability to make a mountain out of a mole hill. No mole hill needed! 😅

@letsgoBrandon204 Жыл бұрын

I can imagine whipping out a cue card in the middle of a social interaction could be more than somewhat awkward. My problem is social anxiety and have yet to find a method that works fast enough for me to use when these social interactions occur. Sometimes they happen with plenty of time to prepare and psych myself up for them. Those ones are still super awkward, but as long as my frame of mind is not in 'Oh shit!' mode, can be endured. Run of the mill random unforeseen situations are far more difficult. I'm sure I'm missing something, so I'm looking for yet another therapist.

@DrRamiNader Жыл бұрын

This video is focussed on panic attacks in the context of Panic Disorder, not social anxiety. So this is for panic attacks that occur out of the blue, untriggered. You might be interested in taking a look at some of the videos I've done specifically about social anxiety: kzfaq.info/sun/PLG_XiSJeP3s0YJFhfeItSUVOxLmQyxpLr Hope that helps.

@samiulkabir2933 2 жыл бұрын

Hello, I am suffering from panic disorder last 1year . Now am always afraid. When i start to walk i fell dizziness i think i just walk on boat. Please give some tips for dizziness. Thank you

@DrRamiNader 2 жыл бұрын

Hi Samiul - have you taken a look at some of my other videos on panic attacks and panic disorder? You can find them here: Panic and Panic Attacks: kzfaq.info/sun/PLG_XiSJeP3s0vBPGLL-Jn_Dxen04L795w I will be doing a video on interoceptive exposure skills for panic, that will address symptoms of dizziness, so keep an eye out for that in the coming weeks. I hope that helps.

@keitht1557 2 жыл бұрын

Dr rami if you start acting as if you were a more calm relaxed person will that help. Isn’t that kind of the same as acting as if you are more tolerant / accepting of uncertainty ?

@DrRamiNader 2 жыл бұрын

If by "acting as a more calm relaxed person", you mean engaging in exposures and not avoiding things that make a person anxious, then yes, exposure to feared situations typically helps with anxiety in the long term (not the short-term however). I'm going to be doing a video on how to do exposures in the coming months, so please keep an eye out for that.

@keitht1557 2 жыл бұрын

Ok thank you and I also meant in a way as like thought replacement because my anxiety comes from me picturing really catastrophic outcomes which most with anxiety do so if I acted as if I was a more balanced thinking person and had more balanced thoughts that would help if I continued to act that way ?

@keitht1557 2 жыл бұрын

Basically saying acting as if I were a more balanced thinker instead of negative biased thinker

@DrRamiNader 2 жыл бұрын

@@keitht1557 It's similar to the question I always encourage people to remember regarding intolerance of uncertainty: "If I were more tolerant of uncertainty, what would I do in this situation?" It's not about not feeling anxious engaging in the behavior, but just thinking about what the behavior would be if the person wasn't intolerant of uncertainty.

@keitht1557 2 жыл бұрын

@@DrRamiNader ok thank you that makes a lot of since more of what I was saying was kind of like your two thinking traps that fuel anxiety video and realistic thinking but I understand what your saying it’s about what I would do if I wasn’t so intolerant of uncertainty

@ithinkithinkk6532 2 жыл бұрын

could you please talk as amazing as your previous video about paranoia?

@DrRamiNader 2 жыл бұрын

Paranoia in what context? There are many potential causes of paranoia, so if you can tell me a little more about what you mean, I will let you know if it's something I can discuss in a future video.

@ithinkithinkk6532 2 жыл бұрын

@@DrRamiNader delusional paranoia i think ? is that good enough ?

@DrRamiNader 2 жыл бұрын

@@ithinkithinkk6532 Unfortunately that's not an area that I have a lot of knowledge or specialization in, so I'm not sure I can speak to it with any significant expertise.

@ithinkithinkk6532 2 жыл бұрын

@@DrRamiNader I appreciate your answer I’m and i know multiple psychiatrist and psychologist, you are the best Dr Nader, you have been inspiring me for more than a year till now. شكرا جزيلا

@DrRamiNader 2 жыл бұрын

@@ithinkithinkk6532 Those are very kind words. Thank you. I am glad you are finding the videos helpful.

@persadsanjay 2 жыл бұрын

What if you are judging from past experiences?

@DrRamiNader 2 жыл бұрын

I'm not sure I understand what you mean.

@persadsanjay 2 жыл бұрын

@@DrRamiNader thanks for the video and response. Question posed was regarding catastrophizing and expecting the worst the happen. At times it seems my catastrophizing seems warranted based on past experiences. Eg. thinking I will fail and not achieve anything given my past experiences as many things I attempted I did not finish.

@shaunmcbain7762 6 сағат бұрын

If it is a horror? A death?

@motowngirl5891 Жыл бұрын

They are NOT imagined they are usually true events

@DrRamiNader Жыл бұрын

It's typically not the case that people are having a heart attack, losing their minds, going crazy permanently or having a stroke when they have a panic attack.

@landofsyn2980 2 жыл бұрын

What if the worst fear is death…. Like oh this body symptoms can be linked to cancer? What if the doctor missed something and I die suddenly from heart attack or w.e…. How do you just accept and move on with that

@DrRamiNader 2 жыл бұрын

In that case, the situation would be a catastrophe, so challenging catastrophizing wouldn't make sense. In a situation like this, a person would want to challenge overestimation of threat and you can watch a video about that here: kzfaq.info/get/bejne/iJiYh6SrltCxqWg.html

@HH-os6lv 2 жыл бұрын

How is not completely natural to do this if these things have happened in the past and will likely happen again

@DrRamiNader 2 жыл бұрын

If the events are repeatedly occurring, but are not catastrophic, then challenging the catastrophic beliefs makes sense. Sure, the negative events keep happening, but they are not the end of the world. Viewing it this way can help make the negative events less frightening.

@JORDANDAVIES30 7 ай бұрын

What if the bridge collapses when I am driving over it

@DrRamiNader 7 ай бұрын

Then that would be a catastrophe. So the question becomes, how likely is that to actually happen?

@JORDANDAVIES30 7 ай бұрын

@@DrRamiNader 1 part of my brain is saying it's probably not going to happen. But the other side of my brain is saying well it's never happened recently so it could be more likely to happen now?

@Onlinesully 2 жыл бұрын

the talk is referring to very minor level stuff really

@DrRamiNader 2 жыл бұрын

Are there other details or aspects of this that you would like me to address in a future video?

@Onlinesully 2 жыл бұрын

@@DrRamiNader Maybe it would be helpful to hear how catastrophising can affect someone when they are hot with serious trauma. Like losing your wife child and career over a short time.

@DrRamiNader 2 жыл бұрын

@@Onlinesully I understand. But the context you described would be a catastrophe, so that would not be catastrophizing. That would be a horrific traumatic experience. This video is focusing on catastrophizing thoughts in the context of non-catastrophic events contributing to panic attacks. If you are interested in learning more about thoughts associated with actual traumatic events, I'd encourage you to check out these videos on PTSD and trauma: Posttraumatic Stress Disorder (PTSD): kzfaq.info/sun/PLG_XiSJeP3s1k4GVplvoHSesDIofh-AUc I hope that helps.

@Onlinesully 2 жыл бұрын

@@DrRamiNader What I described is what I’ve been living with.

@Onlinesully 2 жыл бұрын

@@DrRamiNader will take any help you give thank you

@jwes869 2 жыл бұрын

Your lighting is awful.

@DrRamiNader 2 жыл бұрын

I recorded these videos a while ago and I agree that the lighting isn't great. I have greatly improved the lighting on videos I'm recording now and those videos will be coming out in the next few months. Thanks for the feedback.

@marymazzei1863 8 күн бұрын

Is that all you've got to say