Thought Editing: Chicken Little: "The Sky Is Falling"

In the childhood story of "Chicken Little "she believed the sky was falling because an acorn hit her on the head. She assumed the worst and thought the entire sky was collapsing. Convinced that the sky is falling, she rushes to tell the lion. Along the way, she meets Henny Penny and Ducky Lucky, who join her. As Chicken Little, Henny Penny, and Ducky Lucky continue their journey, they run into Foxey Loxey, who sees them distraught and hyped up. Sensing an opportunity, he takes advantage of their emotional state. He offers to "help" them, but instead, he leads them to his den, where they are never seen again.

A person with a pattern of thinking like chicken little, blowing things out of proportion and their minds racing swiftly transitioning to considering the worst-case scenarios is said to be "catastrophizing."

Catastrophizing is a distorted thinking pattern or irrational belief that causes people to assume the worst possible outcome in a given situation without sufficient evidence or justification. It's similar to looking through binoculars from one end, where problems appear much larger and more terrifying than they are. An example of catastrophizing and magnifying is a student saying, "If I fail this test, it'll be the end of the world for me, I will never pass school and would be a total failure in life."

 This distorted way of thinking can lead to increased levels of anxiety and depression, causing people to make irrational decisions that they later regret  or may have serious consequences, as seen in the story of "Chicken Little."

Often, when we have a negative experience, we link it with another negative experience from our past. As a result, we may develop negative assumptions about our current situation, which can be based on faulty logic and irrational beliefs. These assumptions can impact our emotions and behavior, leading to a pattern of catastrophizing. Whenever this occurs, it's important to question the evidence that supports specific conclusions or beliefs. Ask yourself, 'What evidence am I using to make this assumption?' or 'Where is the evidence for this conclusion?' Additionally, inquire about evidence contradicting this assumption. Practicing this will help you see things more realistically and reduce catastrophic or exaggerated thinking.

When you catch yourself caught up in a cycle of 'what-if' questions such as 'What if I fail?' 'What if no one likes me?' 'What if I lose my job?' and you start feeling overwhelmed by anger and worry, it's vital to redirect your focus back to the present moment, like putting on the brakes in your car. One way to interrupt this pattern is through 'thought-stopping.' This technique involves assertively saying the word 'Stop!' while visualizing a big red stop sign in your mind. Other techniques include:

• Make a written plan of what you would do when you begin catastrophizing.
• Reaching out to a friend.
• Identifying triggers.
• Reframing how you think about situations from a problem to a solution mindset.
• Repeating positive affirmations may be helpful.

Catastrophic thinking is more likely to occur when a person feels tired or stressed. Self-care, getting adequate sleep, and participating in stress-relieving activities such as exercise, meditation, and journaling can all help.

Negative thoughts are a common experience for everyone at some time, but some individuals experience catastrophic thinking, perceiving minor issues as major crises. This pattern of thinking can lead to significant fear and hopelessness, as well as uncontrollable anxiety. People with this thinking pattern need to seek professional help and advice. It's vital to note that nothing mentioned in this article should be used as a substitute for sound medical or professional advice, diagnosis, or treatment.

Thank you for reading my post. I hope it has been helpful. Remember to be kind to yourself, maintain a positive outlook, and speak positive words to yourself. Be consistent in doing these things daily. Do not be discouraged even if you do not see the results as quickly as you want. Remember, results may take time to accumulate, but they are worth the wait.

Ann.

References

Gellatly, R., & Beck, A. T. (2016). Catastrophic thinking: A transdiagnostic process across psychiatric disorders. Cognitive Therapy and Research, 40(4), 441-452. https://doi.org/10.1007/s10608-016-9763-3

https://www.ama-assn.org/delivering-care/public-health/what-doctors-wish-patients-knew-about-stopping-catastrophic-thoughts

Tan, S. (2022). Counseling and Psychotherapy (2nd ed.). Baker Publishing Group. https://mbsdirect.vitalsource.com/books/9781493435074

Andreatta, B. (2017). Wired to Resist: The Brain Science of Why Change Fails a New Model for Driving Success