Category: CBT - Cognitive Behavioural Therapy

1. Are you a catastrophiser?

   Posted on 12:00pm Monday 26th Jun 2023

   Have you ever caught yourself spiralling into a series of negative thoughts that seem to only focus on the worst-case scenario? If so, you may be guilty of catastrophizing. This type of negative thinking is characterised by an excessive fear of future events and an overestimation of the likelihood and severity of potential negative possibilities. In this blog post, we'll take a closer look at what catastrophizing is, how it can affect your mental health and well-being, and five signs that you may be a catastrophiser.

   Signs that you may be a catastrophiser  

   1. You tend to exaggerate negative events: Catastrophisers often blow small issues out of proportion and turn them into major catastrophes. For example, getting a low score on a test can lead them to believe that they're going to fail the entire course. 

   2. You constantly worry about the future: Catastrophisers have a hard time staying present in the moment because they're always anticipating the worst. They tend to think in terms of "what if" scenarios, and their minds often jump to the worst-case outcome. 

   3. You feel overwhelmed by anxiety: The constant worrying and negative thinking can take a toll on your mental health. Catastrophisers may experience symptoms of anxiety such as sweating, racing thoughts, and a fast heartbeat. 

   4. You struggle to manage stress: Because catastrophizers have a hard time keeping things in perspective, they may feel overwhelmed by even small stressors. This can lead to a constant state of stress and impact your overall happiness and wellbeing. 

   5. You have a negative outlook on life: Catastrophizers often see the world through a negative lens. They focus on what's going wrong and struggle to see the positive aspects of their life. This can lead to a sense of hopelessness and despair. 

    

   The effects of catastrophising on your wellbeing 

   1. Anxiety: Catastrophising can increase anxiety levels by causing us to worry excessively about future events that are unlikely to occur. The more we think about negative outcomes, the more anxious we become, and the more difficult it is to relax. 

   2. Depression and low mood: When we catastrophise, we often focus on the negative aspects of a situation and ignore any positives. This can lead to feelings of hopelessness and helplessness, which are common symptoms of depression or low mood. 

   3. Stress: Constantly imagining worst-case scenarios can be stressful and draining. The stress caused by catastrophizing can affect our physical health as well, leading to issues like high blood pressure and headaches. 

   4. Relationship issues: If you’re a chronic catastrophiser, your negative outlook can put a strain on your relationships. Constantly expressing your fears and worries can be exhausting for others, and they may become frustrated or irritated by your negativity. 

   5. Self-doubt: Catastrophising can also lead to feelings of self-doubt and insecurity. When we focus on negative outcomes, we may start to question our ability to handle challenges and overcome obstacles. 

    

   It's important to note that everyone experiences negative thinking from time to time, but if you find that these signs are consistently impacting your mental health and wellbeing, it may be time to seek help. 

2. Are You a People Pleaser? Here are the Telltale Signs to Watch For

   Posted on 10:00am Thursday 22nd Jun 2023

   Are you someone who finds it difficult to say no? Are you someone who finds themselves constantly putting others before yourself? Do you feel the need to say yes to every request or offer assistance even when you don't really want to? If so, you may have a people-pleasing aspect of your personality. Although it may seem like a positive trait to constantly want to please others, it can actually have a negative impact on your own wellbeing and mental health.  

   The negativeimpacts of being a people pleaser 

   People pleasing often comes at the expense of one's own needs and desires, leading to feelings of anxiety and stress. One major effect of people pleasing is a constant need for validation from others. When your happiness relies on the approval of others, it can lead to a never-ending cycle of seeking affirmation. This can be mentally exhausting and lead to anxiety when approval is not given. 

   Another negative impact of being a people pleaser is the inability to set boundaries. As people pleasers often put others' needs before their own they may also have trouble saying no or asserting themselves in situations where they feel uncomfortable. This can lead to feelings of resentment and being taken advantage of, causing additional stress and anxiety. 

    

   Signs you may be a people pleaser 

   1. Difficulty Saying "No": People pleasers have a hard time turning down requests or invitations from others. They often sacrifice their own needs and desires to make others happy. 

   2. Constant Need for Approval: A people pleaser seeks validation and approval from others constantly. They feel like they have to meet other people's expectations to feel accepted and loved. 

   3. Feeling Overwhelmed: A people pleaser tends to take on too much responsibility, and often finds themselves feeling overwhelmed. They have a hard time saying "no" to anything and everything that is asked of them. 

   4. Ignoring Personal Boundaries: People pleasers often neglect their own personal boundaries. They say yes to things they don't want to do and agree to things that don't align with their own personal values or goals. 

   5. Anxiety and Stress: People pleasing can have negative effects on your wellbeing. Anxiety and stress can develop from always trying to please others. It can also lead to resentment and frustration in the long run. 

    

   If you recognize any of these signs in yourself, it may be time to reflect on why you are behaving in this way, consider seeking professional support or practicing self-care strategies to improve your wellbeing.  

    

   How to break the habit of people pleasing 

   Breaking the habit of being a people pleaser is not an easy task. However, it is necessary for the sake of your mental health. Below are some tips to help you break the cycle of people pleasing: 

    

   1. Identify your needs and desires: Many people pleasersprioritise the needs of others over their own. Start by identifying your own needs and desires. What makes you happy? What are your priorities? By doing asking yourself these questions you will begin to prioritise your own needs and desires instead of always saying yes to others. 

   2. Practice saying no: Saying no is not a bad thing. In fact, it is necessary to maintain healthy boundaries. It is okay to decline invitations or requests that do not align with your own needs or desires. To move away from yes always being your default answer try saying no to small requests and work your way up to bigger ones. 

   3. Set boundaries: Setting boundaries is important for maintaining healthy relationships. Communicate your boundaries clearly and assertively. For example, if you need time alone, communicate this to your loved ones and stick to it. 

   4. Practice self-care: Prioritize your self-care routine. This can include exercise, meditation, journaling, or anything else that makes you feel good. Self-care helps you to recharge and refocus your energy on yourself. 

   5. Seek support: Breaking the habit of being a people pleaser can be challenging. Seek support from loved ones or a mental health professional. They can provide you with guidance and support as you navigate this process.