Before starting make sure yoiu have a backup assume that you might have to wipe everything and start from scratch.
Either use time machine or manual backup of the files and data you want to keep
Back up your Mac with Time Machine - Apple Support
Best option is if you have a Time machine backup from when you had catalina.
then you can restore the OS from that backup.
Other than that you have 2 options, using a bootable installer.
How to create a bootable installer for macOS - Apple Support
Or installing the oldest available version, then updating it.
How to reinstall macOS - Apple Support
You have to erase the disk during this process:
How to erase an Intel-based Mac - Apple Support
If it knows Sierra has been installed: (just check what it starts installing)
- On an Intel-based Mac that previously used macOS Sierra 10.12.4 or later, you can use Shift-Option-Command-R at startup to install the macOS that came with your Mac, or the closest version still available.
If not:
On an Intel-based Mac, you can use Option-Command-R at startup to upgrade to the latest macOS that is compatible with your Mac. Exceptions:
- If macOS Sierra 10.12.4 or later was never previously installed, you will receive the macOS that came with your Mac, or the closest version still available.
Then update to the version of MacOS you want:
How to get old versions of macOS - Apple Support
Good luck!