10/14/2026
🧠 COGNITIVE DISTORTIONS: CATCH IT. CHALLENGE IT. CHANGE IT.
Have you ever made one mistake and decided you were a failure? Assumed someone was upset with you because they seemed quiet? Or imagined the worst possible outcome before you had all the facts?
You’re not alone! Our brains sometimes fall into unhelpful thinking patterns that can make difficult situations feel even worse. In cognitive behavioral therapy (CBT), these patterns are called cognitive distortions.
💭 Here are 5 common thinking traps to watch for:
🔹 All-or-nothing thinking: “If I’m not perfect, I’ve failed.”
🔹 Catastrophizing: “Everything is going to fall apart.”
🔹 Mind reading: “I know they think badly of me.”
🔹 Emotional reasoning: “I feel anxious, so something must be wrong.”
🔹 Labeling: “I’m struggling, so I must be lazy.”
✨ How can you begin to challenge these thoughts?
1️⃣ Catch the thought. What are you telling yourself?
2️⃣ Check the evidence. Is this a fact, an assumption, or a fear?
3️⃣ Consider another perspective. What else could be true?
4️⃣ Choose a more balanced thought. Not forced positivity, but a fairer view of the situation.
For example, instead of “I always mess everything up,” try: “I made a mistake, and I can learn from it.”
Remember, a thought is not automatically a fact, and a feeling is not always the whole story. You don’t have to believe every thought your mind offers you. With practice, you can learn to respond to yourself with greater clarity, compassion, and flexibility. 💚
At All Things Possible Wellness Center, we believe hope and healing happen here. If unhelpful thought patterns are affecting your relationships, confidence, or daily life, you don’t have to work through them alone.
📝 Ready to begin your healing journey? Complete our confidential intake form:
https://docs.google.com/forms/d/e/1FAIpQLScgjqWlM4IqPBlquV33uX588TZZheYP9OpYwj8Xm-tQY8dSOg/viewform?usp=send_form
🌐 Learn more:
www.atpwc.org
