{"id":10977,"date":"2025-07-28T16:57:08","date_gmt":"2025-07-28T14:57:08","guid":{"rendered":"https:\/\/centrojuliapascual.com\/blog\/gestion-pensamientos-catastroficos\/"},"modified":"2025-09-25T10:57:28","modified_gmt":"2025-09-25T08:57:28","slug":"gestio-pensaments-catastrofics","status":"publish","type":"post","link":"https:\/\/centrojuliapascual.com\/ca\/blog\/gestio-pensaments-catastrofics\/","title":{"rendered":"La gesti\u00f3 dels pensaments catastr\u00f2fics"},"content":{"rendered":"<p><em>\u201cQui tem patir, ja pateix all\u00f2 que tem.\u201d<\/em> &#8211; Michel de Montaigne<\/p>\n<p>Ets d\u2019aquelles persones que donen moltes voltes a tot abans d\u2019actuar? La teva ment tendeix a imaginar el pitjor, fins i tot quan no est\u00e0 passant res? Et costa relaxar-te perqu\u00e8 sempre hi ha una veu dins teu que diu: \u201cI si\u2026?\u201d  <\/p>\n<p>Si \u00e9s aix\u00ed, potser est\u00e0s atrapat\/da en el que anomenem ansietat anticipat\u00f2ria. Una forma d\u2019ansietat que no apareix quan alguna cosa va malament, sin\u00f3 quan temem \u2014molt abans\u2014 que alguna cosa pugui anar malament. Encara que tot estigui b\u00e9, l\u2019alarma sona igual.  <\/p>\n<h2>Per qu\u00e8 es tenen aquest tipus de pensaments?<\/h2>\n<p>Les persones amb ansietat catastr\u00f2fica solen viure amb la creen\u00e7a inconscient (o molt conscient) que <strong>\u201csi alguna cosa pot anar malament, anir\u00e0 malament\u201d<\/strong>. Amb aquesta idea de fons, la seva ment passa el dia escanejant la realitat a la recerca de senyals que confirmin aquesta por. I \u00e9s clar, quan un busca perills\u2026 al final els acaba trobant, encara que sigui nom\u00e9s en la seva imaginaci\u00f3. Sovint, aquestes persones es veuen enva\u00efdes per pensaments, imatges o preguntes carregades de por:<\/strong>  <\/p>\n<ul>\n<li>I si no vigilen b\u00e9 les meves filles a la piscina i s\u2019ofeguen?<\/li>\n<li>I si la meva parella t\u00e9 un accident?<\/li>\n<li>I si no faig b\u00e9 la feina i m\u2019acomiaden?<\/li>\n<\/ul>\n<p>Qualsevol aspecte de la vida pot convertir-se en una font de preocupaci\u00f3. La feina, la salut, la fam\u00edlia, fins i tot els moments d\u2019oci. Perqu\u00e8 quan la ment est\u00e0 en mode catastrofista, no hi ha descans possible.  <\/p>\n<h2>Amb l\u2019intent de voler controlar-ho tot apareix l\u2019ansietat catastr\u00f2fica<\/h2>\n<p>Un dels grans paranys d\u2019aquest tipus d\u2019ansietat \u00e9s que t\u2019empeny a viure sempre un pas m\u00e9s enll\u00e0, en el \u201ci si\u2026?\u201d. <strong>La ment s\u2019avan\u00e7a tant al que podria passar,<\/strong> que et roba completament el que est\u00e0 passant. I aquest desgast es nota: tensi\u00f3, insomni, esgotament, bloqueig.  <\/p>\n<p>Prevenir \u00e9s millor que curar? \u00c9s clar que s\u00ed. Anticipar-se, planificar, prendre precaucions\u2026 tot aix\u00f2 \u00e9s \u00fatil i necessari. El problema apareix quan es porta a l\u2019extrem. Quan la prevenci\u00f3 es converteix en una manera de viure. La persona catastrofista s\u2019anticipa tant, tan sovint i amb tanta intensitat, que acaba imaginant m\u00e9s desgr\u00e0cies de les que raonablement podrien passar. I paradoxalment, aix\u00f2 que va comen\u00e7ar com una manera de protegir-se\u2026 es converteix en una font de patiment.  <\/p>\n<p>La il\u00b7lusi\u00f3 del control. All\u00f2 que sol haver-hi darrere d\u2019aquesta <a href=\"https:\/\/centrojuliapascual.com\/ca\/blog\/ansietat-anticipatoria-exercicis\/\">ansietat anticipat\u00f2ria<\/a> \u00e9s una gran necessitat de control. La persona no nom\u00e9s es preocupa emocionalment pel que podria passar, sin\u00f3 que es \u201cpre-ocupa\u201d: <strong>s\u2019ocupa per endavant de coses que, en la majoria dels casos, mai succeeixen.<\/strong> La seva estrat\u00e8gia \u00e9s prendre totes les precaucions possibles per evitar que passi all\u00f2 que tem. Per\u00f2 aquesta estrat\u00e8gia, que sembla l\u00f2gica, \u00e9s precisament la que mant\u00e9 el problema.  <\/p>\n<p>Sabem que moltes vegades els problemes no es mantenen per all\u00f2 que els va causar, sin\u00f3 per les solucions que apliquem i que no funcionen.  <\/p>\n<p>En l\u2019ansietat catastr\u00f2fica, aquestes solucions solen ser: controlar-ho tot (o intentar-ho), revisar i repassar mentalment mil vegades cada possible escenari, evitar all\u00f2 que generi incertesa. I, per descomptat, pensar sense parar.  <\/p>\n<p>Aquest pensament constant sol apar\u00e8ixer en forma de \u201ci si\u2026?\u201d: I si m\u2019equivoco? I si passa alguna cosa que no he previst? I si no surt b\u00e9? I com que el cos no distingeix entre all\u00f2 que \u00e9s real i all\u00f2 que \u00e9s imaginat, reacciona igual que si el perill fos real: tensi\u00f3 muscular, sensaci\u00f3 d\u2019ofec, insomni, bloqueig\u2026  <\/p>\n<h3>T\u00e8cniques per eliminar pensaments catastr\u00f2fics<\/h3>\n<p>\u201cPreocupar-se abans d\u2019hora \u00e9s preocupar-se m\u00e9s del necessari.\u201d  <\/p>\n<p>Hi ha persones que viuen com si tot pogu\u00e9s fallar. Revisen, repassen, controlen, prevenen. No pas perqu\u00e8 vulguin\u2026 sin\u00f3 perqu\u00e8 no saben com no fer-ho. <strong>La seva ment els envia constantment missatges de perill<\/strong>, i actuar com si alguna cosa estigu\u00e9s a punt de sortir malament sembla el m\u00e9s responsable. Per\u00f2 aquest patr\u00f3, encara que pugui semblar una manera de ser previngut, \u00e9s un parany mental que <a href=\"https:\/\/centrojuliapascual.com\/ca\/psicoleg-ansietat\/\">alimenta l\u2019ansietat<\/a> i paralitza l\u2019acci\u00f3.  <\/p>\n<p>Des de la Ter\u00e0pia Breu Estrat\u00e8gica, no veiem la preocupaci\u00f3 com una cosa negativa en si mateixa. De fet, \u00e9s una capacitat \u00fatil: ens ajuda a planificar, prevenir, anticipar. El problema apareix quan aquesta preocupaci\u00f3 es torna cr\u00f2nica, desproporcionada i compulsiva. Quan pensar en el futur no serveix per preparar-se\u2026 sin\u00f3 per patir abans d\u2019hora.  <\/p>\n<p>A continuaci\u00f3 presentem algunes t\u00e8cniques que poden funcionar per eliminar aquests pensaments:  <\/p>\n<ul>\n<li>Trencar el bucle del pensament anticipatori.<\/li>\n<li>Aturar rituals mentals com revisar, controlar o ajornar.<\/li>\n<li>Recuperar la confian\u00e7a en la mateixa capacitat d\u2019actuar sense tenir-ho tot previst.<\/li>\n<li>Aprendre a conviure amb la incertesa sense veure-la com una amena\u00e7a.<\/li>\n<\/ul>\n<p>Treballem aqu\u00ed i ara, en el present, on el problema es mant\u00e9. Perqu\u00e8 moltes vegades, l\u2019origen ja no importa tant com all\u00f2 que fem avui per intentar solucionar-lo&#8230; sense aconseguir-ho.  <\/p>\n<p><strong>J\u00falia Pascual Guiteras.<\/strong> Psic\u00f2loga i deixebla de Giorgio Nardone, creador de la Ter\u00e0pia Breu Estrat\u00e8gica.  <\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u201cQui tem patir, ja pateix all\u00f2 que tem.\u201d &#8211; Michel de Montaigne Ets d\u2019aquelles persones que donen moltes voltes a tot abans d\u2019actuar? La teva [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":10805,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[1],"tags":[],"class_list":["post-10977","post","type-post","status-publish","format-standard","has-post-thumbnail","category-sin-categorizar","entry"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.6 (Yoast SEO v27.6) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Causes i gesti\u00f3 dels pensaments catastr\u00f2fics - Centro J\u00falia Pascual<\/title>\n<meta name=\"description\" content=\"Com s\u2019originen, per qu\u00e8 es repeteixen i qu\u00e8 mant\u00e9 els pensaments catastr\u00f2fics actius fins a convertir-los en un motiu d\u2019ansietat.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/centrojuliapascual.com\/ca\/blog\/gestio-pensaments-catastrofics\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"La gesti\u00f3 dels pensaments catastr\u00f2fics\" \/>\n<meta property=\"og:description\" content=\"Com s\u2019originen, per qu\u00e8 es repeteixen i qu\u00e8 mant\u00e9 els pensaments catastr\u00f2fics actius fins a convertir-los en un motiu d\u2019ansietat.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/centrojuliapascual.com\/ca\/blog\/gestio-pensaments-catastrofics\/\" \/>\n<meta property=\"og:site_name\" content=\"Centro J\u00falia Pascual\" \/>\n<meta property=\"article:published_time\" content=\"2025-07-28T14:57:08+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-09-25T08:57:28+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/centrojuliapascual.com\/wp-content\/uploads\/2025\/07\/pensamientos-catastroficos.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"900\" \/>\n\t<meta property=\"og:image:height\" content=\"599\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Julia Pascual\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Escrit per\" \/>\n\t<meta name=\"twitter:data1\" content=\"Julia Pascual\" \/>\n\t<meta name=\"twitter:label2\" content=\"Temps estimat de lectura\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minuts\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/centrojuliapascual.com\\\/ca\\\/blog\\\/gestio-pensaments-catastrofics\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/centrojuliapascual.com\\\/ca\\\/blog\\\/gestio-pensaments-catastrofics\\\/\"},\"author\":{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/centrojuliapascual.com\\\/julia-pascual\\\/#person\",\"name\":\"J\u00falia Pascual\",\"url\":\"https:\\\/\\\/centrojuliapascual.com\\\/julia-pascual\\\/\"},\"headline\":\"La gesti\u00f3 dels pensaments catastr\u00f2fics\",\"datePublished\":\"2025-07-28T14:57:08+00:00\",\"dateModified\":\"2025-09-25T08:57:28+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/centrojuliapascual.com\\\/ca\\\/blog\\\/gestio-pensaments-catastrofics\\\/\"},\"wordCount\":876,\"publisher\":{\"@id\":\"https:\\\/\\\/centrojuliapascual.com\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/centrojuliapascual.com\\\/ca\\\/blog\\\/gestio-pensaments-catastrofics\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/centrojuliapascual.com\\\/wp-content\\\/uploads\\\/2025\\\/07\\\/pensamientos-catastroficos.jpg\",\"articleSection\":[\"Sin categorizar\"],\"inLanguage\":\"ca\",\"editor\":{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/centrojuliapascual.com\\\/julia-pascual\\\/#person\",\"name\":\"J\u00falia Pascual\",\"url\":\"https:\\\/\\\/centrojuliapascual.com\\\/julia-pascual\\\/\"}},{\"@type\":[\"WebPage\",\"ItemPage\"],\"@id\":\"https:\\\/\\\/centrojuliapascual.com\\\/ca\\\/blog\\\/gestio-pensaments-catastrofics\\\/\",\"url\":\"https:\\\/\\\/centrojuliapascual.com\\\/ca\\\/blog\\\/gestio-pensaments-catastrofics\\\/\",\"name\":\"Causes i gesti\u00f3 dels pensaments catastr\u00f2fics - 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