Catastrophizing: How to Break the Worst-Case Spiral

It starts with a small mistake and ends, somehow, at total ruin. "I messed up the report" becomes "I'll be fired" becomes "I'll lose everything." This is catastrophizing — building worst-case chains that feel perfectly logical in the moment. To break the spiral: first, notice you're in one. Then ask yourself, "What's the actual evidence for each step?" Finally, generate two or three realistic alternatives. Not best-case — just realistic. The goal isn't optimism; it's accuracy.