Challenge Your Thoughts

You receive an ambiguous text, and within minutes, you've mentally planned your entire downfall, which reveals how your brain has learned to fill information gaps with elaborate disaster scenarios rather than just waiting to find out what's actually happening. Today, we brought in an expert to explore why catastrophic thinking feels safer than not knowing and share the specific strategies that can break the "what if" spiral before it takes over.

Today’s Quick Overview:

🔬 Science Spotlight: The hidden sleep-ADHD cycle crushing your quality of life, or how poor sleep and attention problems create a reinforcing loop that affects everything…
🗣 Therapist Corner: Expert insight on catastrophic thinking, why your brain jumps to worst-case scenarios, and the techniques that break the "what if" spiral…
📰 Mental Health News: French docuseries reveals psychiatric care gaps, antidepressant withdrawal debate continues, and family support key for preterm children's mental health…
🫂Community Voices: "I Learned the Difference Between Being Alone and Being Lonely" or discovering that solitude is about being with yourself, not missing connection…

A gentle "what if" to carry with you as we explore today's resources:

What if this week didn't have to be perfect to be meaningful? Maybe the real success isn't in how much you accomplished, but in how you treated yourself along the way. What would it feel like to appreciate this week exactly as it was?

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Last week, 40.23% of you responded that the mental habit you'd most like to shift is creating worst-case scenarios when you don't have complete information. This week, we've invited an expert to explore why our brains default to catastrophic thinking and how we can learn to break free from the spiral of "what if" fears that keep us stuck in anxiety.

The Response: Negative thoughts are normal. In the past, focusing on potential threats was what kept our ancestors alive. This trained the human brain to give more weight to negative thoughts as a survival mechanism.

These thoughts only become problematic when we believe they are true with no evidence. It’s often easy to imagine the worst-case scenario. After all, how many times have we heard, “Hope for the best, but prepare for the worst”?

Here’s What’s Happening: The way we think is learned. Unfortunately, we can develop many cognitive distortions, or irrational thoughts that shape how we perceive the world. One cognitive distortion is catastrophic thinking. Catastrophic thinking is a tendency to believe that the worst-case scenario is the most likely scenario.

Catastrophic thinking is often paired with intolerance of uncertainty. For those with a high intolerance for uncertainty, it can be more reassuring for the brain to know (or create) something awful than know nothing at all. 

The Deeper Layer: Catastrophic thinking is a result of one of three things: learning, fear, or a lack of control. 

Try This: Changing your thinking, especially to thinking that involves the unknown, is going to be very uncomfortable. It will take time and practice. Be patient with yourself. 

Here are a few ways to get yourself started with changing your thinking:

Freeze Frame: Catastrophic thinking often leads to spiraling, where things can feel like they are happening too quickly to deal with (Riskind et al., 2012).

Getting into an argument with your significant other may lead to thoughts of, “He’s mad at me, and he’s going to leave me.” Freeze frame is a visual technique that involves freezing time so you can temporarily stop your fears from getting closer and give yourself time to figure out how to manage the situation. 

Problem Solving: Worrying interferes with effective problem solving (Llera & Newman, 2020). Focusing on the threat aspect of a problem, as well as the negative consequences, interferes with finding solutions.

Focusing on the objective aspects of problem solving, such as breaking the problem down into smaller components and defining goals, leads to more positive thoughts and behaviors.

If you and your significant other get into an argument, you may define a goal of effective communication and a first small step of texting him and apologizing for your part in the argument.

Cognitive Restructuring: Catastrophic thoughts are often irrational (Curtiss et al., 2021). Cognitive restructuring involves challenging your thoughts to test the truth and rationality of them.

Asking yourself for the proof behind your thoughts or if there is another way to view the situation can often help to change your thoughts to more realistic, rational ways of thinking. If you think your significant other is mad at you and is going to leave you, ask yourself where your proof is.

Did he tell you he is mad at you? Is there another way to think about this? He might be giving himself and you some time to cool off before talking. Cognitive restructuring takes a lot of practice, but it is the best long-term technique for catastrophic thinking.

Find an Escape: If your emotions are too elevated for you to put any of the above in place, find a healthy escape until your emotions can decrease somewhat. Play a game, read a book, take a nap, or do anything that will allow your mind to take a break for a while. After your mental break, try one of the above techniques. You may find that it is a little easier to accomplish. 

Above all, remember that while something may be possible, it doesn’t mean it’s probable. 

Amy Guertin is a psychologist and licensed clinical professional counselor. She has been providing direct services for almost 25 years and has been teaching college Psychology for almost 24. She loves the variety of both of her careers. She works with adolescents and adults, specializing in mood and anxiety disorders and ADHD.

Grow Therapy Profile: Amy Guertin, PhD, LCPC

The Hidden Sleep-ADHD Cycle That's Crushing Your Quality of Life

Research finding: Researchers analyzed data from over 1,300 adults and discovered that insomnia may be the missing link explaining why people with ADHD traits report lower life satisfaction.

The study found that ADHD traits were strongly associated with worse sleep quality, more severe insomnia, depression, and a preference for going to bed and waking up later, all of which predicted reduced quality of life.

At least one in four people with ADHD report having a sleep disorder, with insomnia being the most common. The research suggests these conditions create a reinforcing cycle: sleep disruption affects attention and emotional regulation systems, while ADHD-related impulsivity and hyperactivity can cause sleep problems, making each condition worse.

The analysis revealed that insomnia severity was a key factor linking ADHD traits to lower life satisfaction, suggesting that addressing sleep issues could significantly improve well-being for people with ADHD characteristics.

Why it matters: This research reveals that if you have ADHD traits and feel generally unsatisfied with life, poor sleep might be a major culprit rather than just a side effect. The cycle works both ways: ADHD symptoms disrupt sleep through hyperactivity and racing thoughts, while poor sleep worsens attention problems and emotional regulation the next day.

Understanding this connection opens up new treatment possibilities. Instead of only focusing on ADHD symptoms directly, targeting sleep problems through cognitive behavioral therapy for insomnia or sleep restriction therapy could break the cycle and improve overall life satisfaction.

This finding validates the experiences of many people with ADHD who struggle with both focus and sleep - these aren't separate issues but interconnected parts of the same challenge.

Try it today: If you have ADHD traits or struggle with both attention and sleep, consider prioritizing your sleep routine as a pathway to better focus and mood. Set a consistent bedtime that works with your natural preference for staying up later, but still allows adequate sleep hours.

Create a wind-down routine that accounts for ADHD-related hyperactivity; this might include gentle movement, journaling, racing thoughts, or using calming sensory input. Remember that improving your sleep isn't just about feeling rested; it's potentially a key to breaking the cycle that affects your overall life satisfaction and daily functioning.

Today’s Visualization Journey: Cabin by the Lake at Sunset

Picture yourself sitting on the wooden steps of a rustic cabin, watching the sun begin to set over a perfectly still lake. The water reflects the sky like a mirror, doubling the beauty of the evening clouds painted in soft oranges and purples. A loon calls from across the water, its haunting voice echoing off the surrounding pines.

Behind you, the cabin holds the gentle warmth of a wood stove and the promise of a simple dinner. But right now, you're content to sit here with a warm mug in your hands, feeling the week's tensions melt away like mist rising from the water. The air smells of pine needles and the faint smoke from someone's distant campfire.

As the sun sinks lower, you notice how the light changes everything - the same trees and water that looked ordinary at midday now seem magical, transformed by the golden hour. You realize this Friday feeling is like watching this sunset, appreciation for the beauty that emerges when you slow down enough to really see it.

Make It Yours: What simple beauty has this week revealed when you took time to really notice? How can you carry this cabin-by-the-lake sense of peaceful appreciation into your weekend?

Today’s Affirmations

Friday often brings the urge to either focus only on what went wrong or pretend everything was fine. But you don't have to choose between gratitude and honesty. This week probably held both genuine bright spots and real challenges, and both deserve recognition without canceling each other out.

Try this: Complete this sentence: "This week I'm proud that I _____ and I also found it hard when _____." Let both truths exist fully, giving equal weight to your resilience and your struggles.

Gratitude Spotlight

Today's Invitation:  "What's one way someone made you feel welcome or included recently?"

Why It Matters: Friday reflection can bring up feelings of social exhaustion or loneliness from the week, making us forget the moments when we actually felt wanted and valued by others. These gestures of inclusion might seem small, but they're how we know we belong somewhere. Recognizing them reminds us that people actively want us to be part of their lives, not just tolerate our presence.

Try This: When you remember that moment of inclusion, let yourself feel genuinely touched by someone's thoughtfulness. Say quietly, "Someone wanted me there." Feel grateful not just for their gesture, but for your own openness to being included and for the reminder that you have a place in other people's lives.

Why it matters today: We often think balance means finding the perfect stable position and staying there, but Einstein reminds us that true balance is dynamic.

Just like on a bike, the moment we stop moving forward, we start to wobble and fall. This applies to relationships, personal growth, and even our mental health. Stagnation often leads to instability, while gentle forward momentum creates its own kind of steadiness.

Bring it into your day: Think of one area of your life that's been feeling stuck or off-balance lately. Instead of trying to fix everything at once or find the perfect solution, ask yourself: "What's one small way I can keep moving forward here?"

Today, take one small step in that direction. It doesn't have to be dramatic or life-changing—just enough movement to remind yourself that you're still in motion. Sometimes the act of moving forward, even slowly, is what creates the stability we're looking for.

"I Learned the Difference Between Being Alone and Being Lonely"

Shared by Riley, 28, Seattle (name changed for privacy)

I used to panic when I didn't have plans. Friday night with nothing scheduled? I'd frantically text friends, scroll through event apps, or accept invitations to things I didn't even want to do. The idea of spending an evening by myself felt like admitting I was a loser who couldn't maintain friendships.

I thought being alone meant being lonely, and being lonely meant something was wrong with me.

The shift started by accident. I'd planned to meet my friend for brunch, but she got food poisoning and had to cancel. I was already dressed and ready to go, sitting in this cute café I'd been excited to try. My first instinct was to leave and go home to sulk, but something made me stay.

I ordered for one, feeling self-conscious about the empty chair across from me. But after a few minutes, something unexpected happened. I started actually tasting my food instead of mindlessly eating while talking. I noticed the conversations around me and how good the coffee actually was. For the first time in months, I was just... present.

When I got home, I realized I felt more refreshed than I had after most social hangouts. I wasn't drained from managing conversations or worrying about whether I was being interesting enough. I felt calm in a way I'd forgotten was possible.

I started experimenting with solo activities I'd always avoided. Movies alone, walks without podcasts, dinner at the counter of restaurants I'd been curious about. Each time, I discovered something new about myself, what I actually enjoyed when I wasn't influenced by other people's energy, what my mind focused on when it wasn't busy socializing.

The biggest surprise was realizing that loneliness and being alone are completely different things. Loneliness is missing connection. Being alone is just... being with yourself. And it turns out, I'm actually pretty good company when I give myself the chance.

Now I protect my alone time like I used to protect my social calendar. Some of my favorite moments happen when it's just me, discovering what I think about things when no one else is around to hear it.

Share Your Story

Have a mental health journey you'd like to share with our community? Reply back to this email. All submissions are anonymized and edited for length with your approval before publication. Each published story receives a $10 donation to the mental health charity of your choice.

Your 3-Minute Writing Invitation: "What's one way I surprised myself this week, and what does that tell me about my capacity for growth?"

Why Today's Prompt Matters: Friday reflection is perfect for catching those moments when you responded differently than expected. These small surprises often signal that you're more adaptable and capable than your self-concept suggests.

Permission to End Projects Before They're Perfect

You're allowed to call something finished and move on, even when you can see ways it could be improved, expanded, or refined further.

Why it matters: Perfectionism often disguises itself as thoroughness, but it can keep us trapped in endless revision cycles that prevent us from completing things or starting new ones. Sometimes "good enough" is actually good enough, and the desire to perfect something can become a way of avoiding the vulnerability of sharing it or the challenge of beginning something new.

If you need the reminder: Completion is its own form of excellence. The imperfect thing you finish and release into the world will always be more valuable than the perfect thing that never sees the light of day. You can always apply what you've learned to the next project.

Tonight's Gentle Review

Invite the day to exhale by asking yourself:

Release Ritual: Stand in front of a mirror and look into your own eyes. Take a moment to really see the person who made it through another week, then place one hand over your heart and say quietly, "Thank you for not giving up." Let that acknowledgment settle in.

A Podcast for When You Can't Sit Still With Your Own Mind

What if your constant need for stimulation isn't just a modern problem, but reveals something deeper about how your brain actually works? What if the discomfort you feel when your phone dies and you're stuck alone with your thoughts is pointing to an underused superpower you've been carrying around all along?

Listen to: No Stupid Questions with Stephen Dubner and Angela Duckworth
Episode: Why Is It So Hard to Be Alone With Our Thoughts?

In this fascinating conversation, psychologist Angela Duckworth and economist Stephen Dubner explore the famous research where college students would rather give themselves electric shocks than sit alone with their thoughts for just minutes.

They dive into the "default mode network", the part of your brain that's active when you're "doing nothing", and reveal why this seemingly idle state is actually crucial for creativity, self-reflection, and processing life's experiences.

The duo discusses why our minds aren't great at retaining thoughts without external tools (hello, journaling), explores the connection between walking and creative thinking, and tackles the paradox that mind-wandering can make us less happy even though it's essential for imagination and problem-solving.

They also venture into parenting territory, examining how influence shifts dramatically around age 10 and why teenagers seem programmed to reject parental wisdom, even when they're secretly absorbing it.

Why This Matters: Your discomfort with mental stillness isn't a character flaw; it's revealing an underused capacity for the kind of deep thinking that built civilizations. Understanding your "default mode" can help you harness it instead of constantly running from it through endless scrolling and distraction.

When to Listen: Perfect for when you're feeling guilty about your phone habits but want to understand the deeper psychology behind why solitude feels so difficult. Great for a walk (which, as they discuss, might be the perfect thinking catalyst) when you're ready to reclaim your relationship with your own mind.

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Coming Monday: New research reveals that Tai Chi, yoga, and jogging can rival prescription pills for beating insomnia, with some exercises adding nearly 2 hours of sleep and benefits lasting up to two years.

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*The Daily Wellness shares educational content only and is not a substitute for professional medical or mental health advice and diagnosis. Please consult a licensed provider for personalized care.