Navigating Catastrophic Thinking, a Guide from an LMFT

Every four years, presidential elections create a unique kind of tension that can ripple through society and affect individuals on a deep, personal level. The stakes often feel monumental, with conversations full of heightened emotions, divisive rhetoric, and a constant flow of news and social media posts that amplify fear and uncertainty.

As a Licensed Marriage and Family Therapist (LMFT), I’ve seen firsthand how this politically charged atmosphere can trigger negative or catastrophic thinking. In this article, I’ll share insights and strategies to help you manage these thoughts and find emotional balance in the aftermath of the recent election.

Why Elections Outcomes Can Trigger Catastrophic Thinking

The outcome of elections can magnify our existing fears and anxieties, for several reasons.

• High Stakes and Uncertainty

  Presidential elections often evoke a sense of uncertainty about the future, leading many to project worst-case scenarios for themselves and their loved ones.

  
  

• Media Saturation

  Constant news updates, social media discussions, and debates fuel a continuous cycle of stress and fear, keeping catastrophic thoughts alive.

  
  

• Divisive Atmosphere

  The polarized nature of political discourse can make individuals feel like the country is on the brink of disaster if their preferred candidate didn't win.

  
  

• Personal Impact

  For many, the results of an election are not just abstract—they touch on deeply personal issues related to healthcare, employment, education, civil rights, and more.

  
  

These factors can make it difficult to maintain a balanced perspective and can lead to pervasive, catastrophic thinking.

Strategies to Manage Catastrophic Thinking

Catastrophic thinking typically involves expecting the worst possible outcome from one or more scenarios. While concerns about various scenarios are valid, extreme thoughts often amplify anxiety, creating a cycle of fear that can be hard to break. Here's a few strategies on how to manage catastrophic thinking.

• Limit Media Exposure

  One of the simplest and most effective strategies is to take breaks from media consumption. Constant exposure to news and social media can exacerbate negative thoughts. Setting boundaries—like checking updates only once or twice a day—helps reduce stress without disconnecting you entirely.

  
  

• Stay Present

  Catastrophic thinking often revolves around “what if” scenarios that are rooted in the future. Practicing mindfulness techniques, such as deep breathing or guided meditation, can help anchor you in the present moment. Even simple exercises like focusing on the sensations in your body or naming what you see around you can disrupt anxious thought patterns.

  
  

• Challenge Your Thoughts

  When catastrophic thoughts arise, pause and question them:

What is the evidence supporting this fear?

Am I overestimating the probability of this worst-case scenario happening?

What alternative outcomes could be just as likely or more probable?

Reframing these thoughts helps shift your perspective from an all-or-nothing mindset to a more balanced view.

• Focus on What You Can Control

  Take actionable steps that are within your control, such as volunteering, engaging in local community efforts, or having respectful conversations with people who have differing opinions. Taking these steps can reduce feelings of helplessness and reinforce a sense of agency.

  
  

• Connect with Supportive People

  When overwhelmed, reach out to friends or family members who are supportive and grounded. Talking through your worries with someone who can offer a balanced perspective can help you feel understood and less alone.

  
  

• Consider Professional Support

  If catastrophic thinking is interfering with your daily life, speaking with a therapist can provide tailored strategies to help you manage your stress and anxiety. An LMFT can help you explore how current anxieties may be linked to past experiences or learned behavior patterns and work with you to develop healthier ways of thinking.

Maintaining Perspective and Resilience

Remember that your well-being is not solely dependent on one event. Building resilience is about learning to navigate challenging circumstances, recognizing your strengths, and being adaptable in the face of uncertainty.

As someone who has worked with individuals and families for many years, I’ve seen people adapt, find strength, and focus on building their lives even during tumultuous times. Remind yourself that fear, though valid, does not have to be paralyzing. Your thoughts can shape your reality, but they do not have to dictate it. You can reclaim your emotional space by taking conscious steps to manage how you think and respond to what’s happening around you.

By using the strategies outlined here, you can find a more balanced approach to handling negative and catastrophic thinking. And most importantly, remember that it's okay to seek support and take care of yourself during these times. Your peace of mind is just as significant as the larger issues at play.