Catastrophic Thinking
The Default Mode Network (DMN) has become a central theme in neuroscience. The DMN refers to the areas of the brain that are active when we don’t seem to be; like when we are daydreaming or resting or in a passive state.
PET and MRI scans have helped scientists learn more about the regions in the brain responsible for constant “background activity.” What they’ve discovered is that when our brains are not otherwise engaged, they revert to puzzling over our deepest uncertainties in our lives. When running on the default mode, our brain runs mental scenarios of what might happen or what might be true.
The problem with this is that most of the stories our mind creates are negative. Because our mind is wired to keep us alive, it overestimates the bad possibilities. Psychologists call this negativity bias.
The most extreme form of negativity bias is catastrophic thinking. In this case, we conjure up our greatest fears, often in the form of worries and what-ifs. What if I never find the love of my life? What if I never get a job? What if I make the wrong decision? What if I get fired? What if I fail?
The most extreme form of negativity bias is catastrophic thinking. In this case, we conjure up our greatest fears, often in the form of worries and what-ifs.
Because catastrophic thinking is based on fears and not facts, we tend to overestimate the likelihood of a negative event as well as its possible consequences. So, the worry about not finding a job leads to: “I won’t make money;” to “I won’t be able to pay my bills;” to “I’ll be kicked out of my apartment;” to "I'll become a bag lady and have to live on the streets.”
Learning how to switch from the Default Mode Network to the Task Positive Network is a helpful skill. In order to do that, you need to think less about “what if” and more about “what is.” One way to do this is to write on paper (or a computer or phone) the fear-based statement. Then, identify the thinking error and replace the fear with facts about yourself. Example, “I’ll never find a job:”
Identify thinking error (“I’ll never find a job” ) - never
List the facts:
I’ve had 6 jobs over the past decade
I’ve been offered 3 jobs recently that I didn’t accept
I’m a hard worker
I’m a team player
I love to learn
I’m flexible and interested in trying new things
Conclusion - I will find and accept a job soon!
Learning how to switch from the Default Mode Network to the Task Positive Network is a helpful skill. In order to do that, you need to think less about “what if” and more about “what is.”
Remember that uncertainty intensifies our emotions. Developing skills to help us live with uncertainty and all the feelings it produces can help. As a coach, I try to help people identify their fears and limiting beliefs so that when catastrophic thinking starts to take over, they can identify it, challenge it and then “reality-test” it.
Reflection: Can you remember a time in your life (recently or in the past) where catastrophic thinking took over?
Action: Use the switching to “Task Positive Network” tool above and write out the steps to help you practice this skill. The more you practice this skill, the easier it will be to apply it when catastrophic thinking happens.
Tool: Switching from Default Mode to Task Positive