Resource
Not every thought is true, understanding cognitive distortions
A gentle introduction to unhelpful thinking patterns/cognitive distortions
Cognitive Behavioural Therapy (CBT) is based on the understanding that the way we think influences the way we feel and behave.
Throughout the day, our minds generate a steady stream of thoughts. Many of these occur automatically, outside of our conscious awareness. Some thoughts can lift our mood, creating feelings such as hope, motivation, or calm. Others may contribute to emotional discomfort, including anxiety, frustration, or sadness. Many thoughts pass by without much impact at all.
It is important to recognise that not every thought we have is an accurate reflection of reality. Our thinking is shaped by past experiences, core beliefs, stress levels, and learned ways of interpreting the world. Because of this, our minds can sometimes develop patterns that are biased or unhelpful.
When thinking patterns repeatedly lean in a negative or rigid direction, they can begin to influence emotional wellbeing. These patterns are often associated with difficulties such as anxiety, low mood, and reduced self-confidence.
In therapy, these habitual ways of thinking are known as cognitive distortions or unhelpful thinking styles. They are a common and human experience. Everyone engages in them at times. The difference lies in awareness. Developing awareness of these patterns can be empowering. When you begin to recognise a cognitive distortion, you create a small but meaningful pause between the thought and your emotional response.
From this pause, it becomes possible to gently question the thought. You might ask yourself whether it is entirely accurate, whether there are alternative perspectives, or whether holding onto the thought is helpful in this moment.
Automatic thoughts can feel convincing, especially when they trigger strong emotions such as fear, shame, or anger. However, they are not always reliable indicators of truth. Over time, learning to notice and reflect on these thoughts can support greater emotional balance and self-understanding.
This guide introduces some of the most common cognitive distortions. As you read, you may begin to recognise patterns that resonate with your own experience. Awareness is often the first step towards creating change.
You may find it helpful to download the accompanying worksheet to explore your own thinking patterns in a structured and supportive way.
Change often begins with simply noticing.✨
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Laura Wright
Laura is a Bacp registered psychotherapist and yoga teacher. She offers a unique and multidisciplinary approach in all aspects of her teachings. For over 15 years she has worked individually and within a group setting helping and supporting people. Taking the first step to seeking a more fulfilling and happier life takes courage. Laura is here to support you in that process.
