Breaking Free from Catastrophic Thoughts with ADHD & Autism

 

Catastrophising is a cognitive distortion where an individual expects the worst possible outcome to occur. For people with ADHD/Autism, this often ties into their difficulties with executive function, planning, reasoning, and foreseeing consequences, which can skew their perspective towards the negative. Similarly, individuals with autism might experience catastrophising due to a heightened focus on particular details and a struggle to see the bigger, often less dire, picture. 

 

 

They might misinterpret a casual remark from a friend as an impending end to the friendship, leading to overwhelming anxiety and isolation. 

They might forget to submit a report on time and immediately jump to the conclusion that they will lose their job. 

 

Catastrophising can lead to significant stress, anxiety, and depression. It disrupts daily functioning by instilling a fear of impending disaster, which can prevent individuals from taking risks or trying new things. This fear can be paralysing, impacting social interactions, work performance, and overall mental health. 

 

 

An individual might avoid social gatherings completely due to a fear of overwhelming social faux pas. 

They might procrastinate on projects out of a fear that any attempt will end in failure. 

 

 

**1. Cognitive Behavioral Therapy (CBT): CBT can sometimes be effective for both ADHD and autistic individuals as it helps challenge and change unhelpful cognitive distortions and behaviors through a range of practical self-help strategies. 

 

**2. Mindfulness and Meditation: These practices can help calm the mind and focus it on the present, reducing the tendency to leap to catastrophic conclusions. Mindfulness teaches acceptance of the current moment, which can diminish the power of catastrophising thoughts. 

 

**3. Educate About Catastrophising: Understanding what catastrophising is and recognisng it as a common cognitive distortion can demystify the experience and make it easier to address. 

 

**4. Journaling: Writing down thoughts and fears can sometimes make them less menacing. It can also help track when these thoughts occur and what might trigger them, which is particularly useful for finding patterns and triggers in both ADHD and autism. 

 

**5. Practical Problem Solving: When fears about what might go wrong arise, it can be helpful to work through a practical problem-solving technique. For example, outline the worst-case, best-case, and most likely scenarios and the realistic outcomes of each. 

 

**6. Social Support and Communication: Discussing fears and thoughts with trusted friends or family members can provide a different perspective and reduce the intensity of the catastrophic thinking. 

 

 

Catastrophising can feel insurmountable, but with the right strategies and supports, individuals with ADHD and autism can learn to manage these thoughts effectively. By understanding the nature of these thoughts and applying practical techniques, the world can seem a less threatening place, opening up a range of possibilities that were previously overshadowed by fear.