Negative Self Talk for Writers: Catastrophizing

by John Hewitt on 7/28/2008

NegativeCatastrophizing occurs when you expect the worst to happen, especially in situations in which the risks are moderate or low and the reward is worthwhile. This can result in a sort of paralysis, keeping you from taking on new challenges or assignments because you can only conceive of failure. For writers this tends to strike at the beginning of a project or when you are considering taking on a new project. All of the negative possibilities stack up in your mind and seem realistic no matter how improbable they are.

Here is an example of catastrophizing:

Poor self talk: I can’t believe I agreed to take on a ghostwriting assignment. This guy couldn’t explain how to sweat on a hot day. He’s going to hate it and fire me and never pay me a cent. I’m wasting his time and my time. I can’t make him look good. I should just stick to writing my own stuff and never take on an assignment like this again.

Realistic self talk: Ghostwriting should be an interesting challenge. I don’t have to come up with the ideas; I just need to find a way to make them clear. If I can’t get the right information from the client, I need to either ask better questions or find some additional sources. He’s paying me to do something he can’t do, that’s why I am in business. He’s willing to pay me good money and if I just trust myself, I can deliver a good product.

Some ways to avoid Catastrophizing

  • Ask yourself if you have any proof that the problems you are anticipating are realistic.
  • Decide what precautions you can take to prevent the worst from happening.
  • Understand that a little fear at the beginning of an unfamiliar project is understandable, but trust yourself to solve whatever problems come your way.

Note: The terminology I am using from an excellent textbook called Stress Management for Wellness by Walt Schafer

Comments on this entry are closed.

{ 4 comments }

Max July 28, 2008 at 12:51 pm

To avoid catastrophizing you can also take some time off and play/practice.

Writer Dad July 28, 2008 at 4:50 pm

If you expect the worst, then that is almost always exactly what you will find.

Amy Derby July 28, 2008 at 5:02 pm

John, this is one area I’m working on. I’m not sure what I do is to the point of catastrophizing, but the negative self-talk does creep in, and when it does I’m working on being more aware of it and hitting the mute button. Self-programming and all of that….

Now if only I could learn how to program a tivo, I’d have some friends and family who could put me to “real” work. ;-)

John Hewitt July 28, 2008 at 5:32 pm

@ Max:

Three sentences next time, then you can include a plug.

@ Writer Dad

Dark, my friend. Dark.

@ Amy

It can be a real challenge to stop yourself from doing it, but it is certainly worth the work.

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