Generalizing and Catastrophization: Best Way to Get Depressed

These are two behavior patterns so to speak – they tend to go together and they also tend to make life a little more dramatic than it actually is.   In my experience, many people in recovery struggle with both.

Generalizing is when something happens – let’s say you get in a fender bender – and the reaction is: These things always happen to me…(then it escalates sometimes)…my life is such a mess…nothing good ever happens to me…why can’t I do anything right…

You get the picture.

Catastrophization is when we react to something as if it is the end of the world. Your boss tells you  he isn’t happy with the result of a particular project and that instantly means he is considering firing you and you will have a really hard time getting another job.  Your girlfriend tells you she can’t go with you to a party and you are sure she is breaking up with you.

The problem with this type of behavior is that they go hand in hand with depression and anxiety.  If every little thing represents your whole life, and that whole life is a giant catastrophe in your opinion, how could you not feel totally depressed and anxious?  I mean, you have to be worried if every little set back is an indictment of your whole life.

What’s the solution?  A lot of people in recovery find cognitive behavioral therapy can help them with these patterns if they are very engrained. In fact, studies show CBT is incredibly helpful in recovery – especially early on. It gives you tools that even make the steps more accessible.

Self-talk is a strong tool:  Now that’s just silly. One little set back does not mean your whole life is a mess. Let’s look at the good things that have happened.  Your boss didn’t like this one project, but the last one had great results. He’s just looking for the same result again – and he knows you can do it – it’s a challenge, not a threat.

These are all mind games we play with ourselves. Often they mirror mind games we may have experienced as children. But we aren’t children anymore, and we can develop the tools to not turn every molehill into a mountain.