A beginner skill for noticing “this will never end / something terrible is happening” thoughts and answering them with a calmer, more accurate sentence.
Catastrophic thoughts are not a character flaw. Pain is loud, and the mind often tries to protect you by scanning for the worst case. The skill is to notice the thought, name it, and write a second sentence that is still honest.
You are not arguing the pain away. You are refusing to add a second story on top of it.
How to
When pain spikes, write the thought down in one sentence.
Ask: is this a fact, a fear, or a forecast?
Write a second sentence that is true and less extreme. Example: “This is a bad wave. I have had waves before.”
Keep both sentences. Do not argue with yourself. Just have a second line.
This is not a way to talk yourself out of new or unexplained pain. Get that checked.