Decatastrophizing worksheets (Top 3)

This page will provide you with some effective worksheets to help people rationalize and decatastrophize their catastrophic distorted thinking.

Some of these worksheets have been created by us while others have been curated from reputable third-party websites.

What are Decatastrophizing worksheets?

Decatastrophizing worksheets are reflective exercises that are designed to train individuals to resolve challenging thoughts and experiences by changing these patterns of catastrophic thinking to more adaptable ones. 

These worksheets are based on Cognitive restructuring techniques which help to identify faulting thinking styles, rationalise or challenge them, and build healthier ways of thinking to reduce catastrophic thinking. 

What is Decatastrophizing?

Decatastrophizing is a form of cognitive restructuring technique that can help modify the effects of negative thoughts. 

In decatastrophizing, the individual is asked to objectively reflect on the likelihood of the worst scenario outcome and also develop strategies to cope if it does occur.  

Often, catastrophic negative thoughts are a result of a prior unpleasant event which the person internalises and uses it to perceive the world and themselves- as a result a cognitive distortion such as catastrophizing ememerges. 

Catastrophize is a cognitive distortion by which a person believes that the worst possible outcome will always be the outcome- this instills a lot of anxiety and hopelessness in a person causing emotional distress. 

In an effort to reduce this type of thinking- which is also seen to be highly related to anxiety and depression- decatastrophizing is a technique used to provide emotional regulation, reduce catastrophic thinking, and think more differently about situations that cause emotional distress.

Let us look at some decatastrophizing worksheets

Decatastrophizing worksheet

The best starting point is to help someone who is engaging in catastrophic thinking- even yourself- to talk down and rationalise their thoughts using the decatastrophizing worksheet. 

You can access the worksheet here

What does this worksheet do?

This worksheet is designed to be a step by step guide to help people rationalise and talk down their catastrophic thinking. 

It invites one to explore the reality of their situation and the facts surrounding it without being carried away with their subjective feelings of fear and anxiety regarding the situation. 

How will this worksheet help?

By helping a person objectively and rationally looking at a situation that causes fear and anxiety in them, this worksheet can help reduce catastrophic thinking.

The worksheet can help a person look at a situation in realistic perspectives and also make them feel competent enough to cope if faced with a challenge in that scenario. 

How to use this worksheet?

To use this worksheet, you begin with identifying what the catastrophe- state or describe the situation and rate it’s intensity.  

Next, rationally and objectively consider the likelihood of the catastrophe taking place. 

Assess how terrible things would be if your catastrophe really occurred. 

Then, note down what you would do if the catastrophe occurred.

Finally, create a narrative about this catastrophe then reassess how terrible the catastrophe would be if it really occurred based on what you have explored. 

What if? Bias worksheet

Let us look at a very common thought that goes along with catastrophic thinking- “What if?” 

What if? Bias worksheet enables you to overcome this thought and help you manage a more realistic and balanced way of looking at a situation.

You can access this worksheet here

What does this worksheet do?

This worksheet has been designed to help a person reflect and capture their own thoughts concerned with what might go wrong and encourages them to contrast it with what would happen if it went well. 

This worksheet helps combat the “What If?” Bias to develop a healthier, more optimistic, and a balanced perspective instead of catastrophizing. 

How will this worksheet help?

By listing out a person’s fears and “what ifs”, this worksheet helps a person consider what would happen if it goes wrong and also what would happen if it goes right. 

This helps a person think of their challenging situation in a more optimistic light which can help them develop a more balanced perspective of their situation. 

How to use this worksheet?

To use this worksheet, write down what are some of the what if’s that are negative that you have been thinking about. 

Be honest and note them down.

Next, in the column beside it, write down a what if that is negative. 

Compare the two and consider which one is more likely.

Replacing What if? Statements Worksheet

Another thing you can do to combat “what ifs” is to replace them. The relapsing what if?- Statement worksheet helps you do exactly that. 

You can access this worksheet here

What does this worksheet do?

This worksheet has been designed to help people make note of their negative thoughts and irrational beliefs, evaluate them, and also replace them with more realistic and appropriate thinking. 

This worksheet invites a person to replace their catastrophic thinking with thoughts that have factual evidence and also prepare themselves better to face that situation.

How will this worksheet help?

This worksheet is a very evidence based, factual process of considering people’s own catastrophic thoughts. The worksheet helps a person look at their distorted thoughts realistically and challenge their beliefs with factual evidence that proves the contrary.

The worksheet also helps the person prepare themselves better to face a situation.

How to use this worksheet?

To use this worksheet, begin by identifying and understanding your own catastrophic thinking and the consequences that might follow. 

Next, Replace “what if” questions with factual statements.

Next, Use a selection of the questions provided in the worksheet to understand and challenge the truth.

Then, reflect on the evidence you discovered in step three.

Finally, write down a list of actions that may help you be more prepared for the event.

Cognitive restructuring Worksheet

Let us also attempt to challenge irrational or illogical thoughts using the cognitive restructuring technique.

What does this worksheet do?

This worksheet has been designed to enable a person to restructure their cognitive beliefs by going through an event and one’s own thought of the event. 

The worksheet also engaged in this restructuring by helping a person think on the contrary of their thought and challenges people to consider themselves and the event in a more positive light. 

How will this worksheet help?

This worksheet will help an individual look at a challenging situation in a more positive light rather than be stuck with distortions that causes depression and anxiety in the.

How to use this worksheet?

To use this worksheet, write down a challenging situation that you have faced. 

Next, note down the thoughts that you have had which were cognitive distortions and mostly negative. 

Finally, consider a more realistic perspective of the situation and write down what you thoughts are based on realistic assumptions about yourself and the world. 

Apply this same process generously as you face other challenges to restructure your own cognitive processes.

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