How to Stop Catastrophizing and Start Living

Sage Solutions

Fear has a way of twisting our perception, doesn't it? That small mistake at work suddenly threatens your entire career. The awkward social moment becomes evidence that everyone secretly dislikes you. This mental spiral—catastrophizing—feels protective but actually amplifies our suffering.
David and Anna Sage unpack this universal human tendency with both scientific insight and personal vulnerability. Anna courageously shares her lifelong struggle with catastrophic thinking, especially in social situations, while David explains how our ancient survival mechanisms misfire in modern contexts. Their conversation moves beyond simply identifying the problem to offering practical, evidence-based solutions that listeners can implement immediately.
What makes this episode particularly valuable is its nuanced approach to different catastrophizing scenarios. The hosts distinguish between "small-scale" catastrophizing (personal situations within our control) and "big-scale" catastrophizing (larger events beyond our influence), providing tailored strategies for each. From mindful stoicism to rational optimism, the episode presents a toolkit rather than a one-size-fits-all solution.
Research supports their guidance—studies show traditional pessimism doesn't actually prepare us for negative outcomes but instead intensifies both emotional distress and physical pain. The alternative they propose—rational optimism paired with practical planning—offers a more effective approach to life's uncertainties.
Whether you're facing a job evaluation, relationship challenges, or anxiety about world events, this episode provides clarity about why your brain jumps to worst-case scenarios—and more importantly, how to interrupt that pattern. These techniques don't just reduce anxiety; they help restore your sense of agency and perspective when fear threatens to overwhelm.
Subscribe to continue this journey toward greater self-awareness and emotional resilience. Your thoughts shape your reality—learn to choose them wisely.

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**Legal Disclaimer**
The Sage Solutions Podcast and content posted by David Sage is presented solely for general informational, educational, and entertainment purposes. No coaching client relationship is formed by listening to this podcast. No Legal, Medical or Financial advice is being given. The use of information on this podcast or materials linked from this podcast or website is at the user's own risk. It is not intended as a substitute for the advice, diagnosis, or treatment of a psychotherapist, physician, professional coach, Lawyer or other qualified professional. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions. The opinions of guests are their own and may not necessarily reflect the opinions of the podcast.

Chapters

1. Introduction to Catastrophizing (00:00:00)

2. What Catastrophizing Really Is (00:03:32)

3. Why We Catastrophize (00:07:15)

4. Big vs. Small Scale Catastrophizing (00:12:04)

5. Breaking Free from the Catastrophic Cycle (00:16:19)

6. Mindful Stoicism as a Solution (00:24:23)

7. Practical Tools and Strategies (00:31:00)

8. Final Thoughts and Reflection (00:36:28)