There’s a good chance that, at some point in your life, you’ve had a sudden thought that has run away with itself.

You might make a small mistake at work and convince yourself that everyone has noticed. Or, a loved one might not reply to a message, and your mind will jump to the worst possible explanation.

In these moments, your brain is racing ahead to the most frightening version of what might happen next.

This is often known as “catastrophising”, a thinking pattern where your mind imagines the worst possible outcome, even when it is unlikely or unsupported by evidence.

It can happen to anyone from time to time, especially during periods of uncertainty, stress, or burnout.

When catastrophising becomes a habit, it can quickly leave you feeling constantly on edge, and you may spend more time preparing for disasters rather than responding to what’s actually happening.

The good news is that you can learn to notice these thoughts and respond to them differently.

Continue reading to discover what exactly catastrophising is and some practical techniques that could help you break negative thinking patterns.

Catastrophising can make unlikely outcomes feel certain

It’s important to note that catastrophising isn’t the same as being cautious or realistic. There are times when it’s sensible to think ahead or consider what could go wrong.

For example, if you’re preparing for a long journey, checking the weather and leaving extra time are all practical steps.

However, when catastrophising, your thoughts might quickly move from a possible inconvenience to a worst-case scenario.

Rather than thinking “there may be traffic so I’ll leave early”, your mind could jump to “I’ll be late and the entire day will be a disaster”.

What would have been a relatively manageable inconvenience could become the worst possible outcome.

This pattern often develops because your mind is essentially trying to protect you.

Indeed, imagining every potential outcome might make you feel as though you’re preparing yourself for disappointment.

In reality, you could simply end up experiencing the stress of a difficult situation before it has even happened.

Over time, this can affect your mood, sleep, concentration, and decision-making. You may also start avoiding situations that trigger these thoughts.

While avoidance might offer short-term relief, it often makes the worry more powerful in the long run.

There are ways to overcome catastrophising and cut through the negative thoughts

While you might assume the solution to catastrophising is to simply replace every negative thought with a positive one, this isn’t always the best course of action.

Forcing yourself to believe everything is fine isn’t always helpful.

You can still recognise potential risks or challenges without automatically assuming the worst will happen.

This could help you respond to the situation in front of you, rather than becoming consumed by imaginary outcomes.

Thankfully, there are several ways to do this. Here are five.

1. Identify what triggers your negative self-talk

A useful first step is to notice when catastrophising tends to occur. You might find that certain situations regularly trigger negative thoughts, such as:

• Receiving an unexpected email from work
• Making a significant decision
• Travelling somewhere unfamiliar.

It may help to make a note of what happened and how the situation made you feel. Over time, you could start to notice a pattern.

While this won’t necessarily stop the negative thoughts, it could help you spot what is happening before your mind has time to build a worst-case scenario.

2. Check how you’re framing your thoughts throughout the day

Negative self-talk can become so familiar over time that you might not even notice the language you use.

These thoughts might even create assumptions that your brain believes are already fact. So, checking in with yourself throughout the day could help you recognise this.

When you notice a particularly negative thought, you might want to pause and consider whether there’s a more accurate way to phrase it.

For instance, instead of “I always get things wrong”, you could turn this into “I made a mistake but can learn from it”.

This could help you eventually learn to assess situations based on what you know rather than on what you fear might happen.

3. Ask yourself what the most likely outcome is

When your mind jumps to the worst possible outcome, it’s worth pausing and asking yourself: “What is the most likely outcome?”

This can help create some distance between the thought and reality.

For example, if a loved one hasn’t responded to your message, your first thought might be that they’re upset with you.

Before accepting this as fact, it can be prudent to try listing a few other possibilities. They might be working, driving, or planning to reply later.

You could also try asking yourself:

• What evidence supports these worries?
• What evidence goes against them?
• Has this happened before, and if so, what was the outcome?

These questions can help slow the spiral and remind you that a worrying thought isn’t a fact.

4. Focus on what you can change

Catastrophising can make you feel powerless because your attention is fixed on a large future problem.

Identifying one practical action could help bring your focus back to the present.

If you’re worried about an upcoming presentation, you could try practising your opening or preparing answers to potential questions.

Remember: while you might not be able to solve everything immediately, taking one practical step could make the situation feel less overwhelming.

5. Make time to notice what is going well

It’s easy to overlook positive experiences when you’re constantly searching for problems. So, making a greater effort to notice what is going well could create a more balanced outlook.

You could try writing down three things you’re grateful for at the end of the day or acknowledging your strengths and progress.

This could eventually train your mind to notice positive experiences rather than focusing entirely on what has gone wrong or what might go wrong in the future.

Cryptoassets may not be regulated financial products so please be aware that trading them carries a considerable amount of risk for your capital. Cryptocurrencies are also not covered by existing consumer protection laws and are not suitable for the majority of investors.

It can be easy to get swept up in what feels like excitement when you’re looking at crypto investments. After all, the cryptoasset market has grown rapidly and the internet is filled with stories about cryptoassets that have made significant gains. This could lead to the fear of missing out (FOMO) affecting investors and the wider market.

FOMO describes the unease you might experience when you feel like you’re missing out on experiences or opportunities.

In terms of investing, it might manifest if you believe you’ve missed a chance to invest in an asset that will deliver high returns. Comparing yourself to others could influence the decisions you make, particularly in a fast-moving market like crypto, because you may not pause to consider the alternatives.

3 reasons why crypto investors might be more vulnerable to FOMO

Any investor might experience FOMO at one time or another, but some features of the crypto market could make those who invest in these assets more vulnerable.

1. High levels of media coverage

The relative newness and high valuation of some cryptoassets mean they often feature in the media. This coverage often highlights dramatic movements or success stories that could stir up feelings of FOMO.

2. Social media trends

Compared to other assets, you might find social media influencers talking about cryptoassets more frequently or more animatedly. These viral trends could lead to some investors comparing themselves to online personalities and creating a sense of FOMO.

3. 24/7 trading opportunities

Unlike traditional investment markets, you can trade cryptoassets around the clock. This is one reason why the market moves quickly, creating a sense of urgency among investors. So, when they experience FOMO, they feel like they have to react to it straightaway.

The impact of FOMO on the crypto market

For individual investors, FOMO might mean they worry about being left behind. As a result, they might invest in an asset that doesn’t align with their strategy or skip carrying out research because they believe they need to act quickly.

FOMO might continue to affect you even when you’ve purchased the asset that first caught your attention. There might be a temptation to try to time the market or, if the value of the asset falls, to seek another opportunity that would help you recoup the losses. Similarly, if your FOMO investment performs well, it could prompt you to make further reckless decisions.

On a personal level, acting based on FOMO might leave an investor with an unbalanced portfolio or one that carries more risk than is appropriate for them.

When there’s a trend of acting based on FOMO, it may affect the wider market too.

For example, if there’s a surge of interest in a particular cryptoasset, its value could soar. This might lead to inflated prices, which will then sharply fall as the market corrects. In turn, this volatility could heighten FOMO even further.

If you find that FOMO might be influencing some of your decisions, take a step back to assess what’s driving your decision. An investment opportunity that’s right for someone else could be inappropriate for you once you consider your investment strategy and financial circumstances.

While it can be difficult, focusing on your overall financial plan and sticking to your investment strategy could help you avoid FOMO-led financial decisions that might harm your ability to reach goals.

A financial plan could help you assess investment opportunities

Whether you’re interested in investing in crypto or another asset, a tailored financial plan could be valuable. Working with a financial planner often involves discussing your goals and financial circumstances, which could help you assess what level of investment risk is appropriate for you and potentially reduce the effect of FOMO.

Please contact us if you’d like to talk about your investments.

Please note: This article is for general information only and does not constitute advice. The information is aimed at individuals only.

All information is correct at the time of writing and is subject to change in the future.

Cryptoassets may not be regulated financial products so please be aware that trading them carries a considerable amount of risk for your capital. Cryptocurrencies are also not covered by existing consumer protection laws and are not suitable for the majority of investors.