Cognitive Distortions

A cognitive distortion is a thought pattern that twists or filters reality in an unhelpful way. These thoughts often feel true in the moment, but they’re usually exaggerated, overly negative, or based on fear rather than fact.

They’re not a sign that something’s wrong with you; they’re just habits of thinking that your mind has picked up, often as a way to protect you or make sense of the world. But over time, these patterns can feed anxiety, self-doubt, or shame and make it harder to respond to situations clearly or compassionately.

Try This: “I’m Having the Thought That…”

When a cognitive distortion shows up, it can feel like a fact, like the voice in your head is reporting the truth. One helpful way to step back from that automatic thought is to say:

“I’m having the thought that…”

This simple shift helps you see the thought as a thought, not as reality. It creates a little space between you and the story your mind is telling.

Example:

• Instead of: “I’m a failure.”
  Say: “I’m having the thought that I’m a failure.”

• Instead of: “Everyone is judging me.”
  Say: “I’m having the thought that everyone is judging me.”

That space can help you respond with curiosity instead of shame, and ask:

Is this thought 100% true? Is there another way to look at this?