Which of the following is an example of catastrophizing?

• A. If I’m not perfect, I fail.
• B. This small error will ruin my career.
• C. Nothing ever works for me.
• D. I made a mistake; this isn't fatal.

Answer: (B)

Catastrophizing is a cognitive distortion where you imagine the worst possible outcome from a situation and treat it as if it’s certain, often amplifying the significance of a minor mistake. The statement “This small error will ruin my career” is a clear example because it jumps from a minor slip to an extreme, career-ending consequence, implying inevitability and universality of failure from one event. It ignores more probable, less dramatic outcomes and frames the error as catastrophic.

By contrast, the idea “If I’m not perfect, I fail” reflects all-or-nothing thinking or perfectionism—still a distortion, but not the catastrophic kind described here. “Nothing ever works for me” is an overgeneralization, applying a negative conclusion across many situations. “I made a mistake; this isn’t fatal” demonstrates balanced thinking and proportional impact, not catastrophe.

In practice, CBT would have you notice this distortion, check the evidence for and against such a doom-laden outcome, consider more realistic possibilities, and reframe toward a constructive view, like recognizing an error can be corrected and does not define your entire career.