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The "And Then What?" Decatastrophizing Chain
Run the catastrophe scenario through to the end instead of stopping at peak terror.
Goal
Defuse the catastrophe's "explosion point" by forcing the mind to see the practical life after the disaster.
Steps
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1
Write the catastrophe you fear: "what if X happens?"
Expected Outcome
Immediate
Loss of the "chill" tied to the trigger word because the mind saw life continues after it.
Evidence base
School: Cognitive Behavioral Therapy
Founders: Aaron T. Beck · Albert Ellis (1976)
A core technique in panic and GAD treatment. Works by activating working memory for post-catastrophe life.
Keywords
Frequently asked questions
How long does "The "And Then What?" Decatastrophizing Chain" take?
This exercise takes about 12 minutes, practiced solo in a Written reflection format.
When will I notice the effect of "The "And Then What?" Decatastrophizing Chain"?
Loss of the "chill" tied to the trigger word because the mind saw life continues after it. In the short term: After 5-7 applications on different fears, the mind stops freezing at the explosion point.
Is "The "And Then What?" Decatastrophizing Chain" evidence-based?
Yes — it draws on Cognitive Behavioral Therapy (Aaron T. Beck, Albert Ellis (1976)). A core technique in panic and GAD treatment. Works by activating working memory for post-catastrophe life.
Is "The "And Then What?" Decatastrophizing Chain" suitable for beginners?
Its difficulty level is: Intermediate. No external tools required — it can be practiced directly inside the app.
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