Some Core Decatastrophizing Questions
Step 1: Name the Catastrophe
“What exactly am I afraid will happen?”
Change application:
- Move from vague fear to specific outcomes.
Step 2: Test Probability
“How likely is this really, based on evidence?”
Change application:
- Separate fear-driven assumptions from data.
Step 3: Test Impact
“If it did happen, how bad would it actually be?”
Change application:
- Distinguish inconvenience from existential threat.
Step 4: Test Coping Capacity
“How would we respond? What options would we have?”
Change application:
- Restore agency and problem-solving capacity.
Step 5: Identify the Most Likely Outcome
“What is the most realistic scenario?”
Change application:
- Replace catastrophic narrative with a balanced one.
False Reassurance vs Decatastrophizing
|
False Reassurance |
Decatastrophizing |
|
1. “Everything will be fine” |
“Let’s test the risk properly” |
|
2. Minimises fear |
Acknowledges fear |
|
3. Short-term comfort |
Long-term confidence |
|
4. Undermines trust |
Builds credibility |
Decatastrophizing respects people’s intelligence and emotions.
(main source: Jeremy Sutton, 2020)