Wait, Is That Even True?” – How to Spot and Challenge Cognitive Distortions

Let’s get real for a second.

Have you ever left a conversation and immediately thought, “Ugh, they probably think I’m an idiot”? Or maybe you’ve looked at one rough day and decided, “I can’t do anything right. I always screw up.”

Spoiler alert: you're not alone. And your brain? It might be lying to you a little.

What Are Cognitive Distortions, Really?

Think of cognitive distortions as mental hiccups—little thought loops your brain runs on autopilot that warp reality just enough to stress you out.

They’re not flaws. They’re patterns. And they’re surprisingly common.

At Still Waters Therapy, we see them all the time. Not because people are broken or overly negative—but because our minds love shortcuts. Unfortunately, those shortcuts often leave out key facts (like your actual worth or that one thing that did go right).

A Few Distortions You’ve Definitely Met Before

Let’s play a quick game of “Name That Thought Trap.” How many of these sound familiar?

• All-or-Nothing Thinking “If I’m not amazing, I’m a failure.” Gray area? Never heard of her.

• Mind Reading “They didn’t text back. They must be mad at me.” (Meanwhile, their phone’s dead and they’re eating nachos.)

• Catastrophizing “This presentation is going to tank, and I’ll probably get fired and live in a box.” Chill, brain.

• Should Statements “I should have done better. I should be more productive.” Who decided all these shoulds, anyway?

These thoughts feel real in the moment. But most of them crumble under a little healthy questioning.

Where Do These Thoughts Even Come From?

Short answer? Your brain’s trying to help… badly.

Most cognitive distortions show up as survival strategies we learned somewhere along the way—childhood, high-stress jobs, social dynamics. They served a purpose once, even if they’re not serving you now.

Think of them as the overzealous intern in your head. They mean well, but they’re kind of a mess.

What Can You Actually Do About Them?

Okay, so what now? Do we just shout “STOP!” every time a negative thought shows up?

Not quite. But there are ways to interrupt the cycle:

1. Catch the Thought

Slow it down. Notice what just zipped through your mind. Was it harsh? Extreme? Familiar?

2. Name the Pattern

“Oh hey, that’s black-and-white thinking again.” Labeling it makes it easier to challenge.

3. Question It Like a Lawyer

Ask:

• What’s the actual evidence?

• Am I making assumptions?

• Would I say this to someone I care about?

4. Reframe—But Gently

Instead of forcing positivity, try curiosity. “I didn’t do great in that meeting... but what part did go okay?”

If this sounds like something you'd like to work through with support, you're not alone. We help clients with this every day in individual therapy.

Thought Distortions Don’t Define You

They’re just stories your brain tells when it’s trying to make sense of uncertainty, stress, or old wounds. But those stories can be rewritten—bit by bit.

We’ve seen it happen. And no, it’s not about “just thinking positive.” It’s about getting honest with your thoughts, then learning how to spot the lies your brain’s been whispering.

So, What’s One Thought You’ve Been Believing Lately?

Seriously—pause. Think about it. What’s one thought that’s been living rent-free in your mind? Write it down. Then ask, “Is this the whole story?”

It might not be.

Want Help Untangling It All?

Therapy isn’t about “fixing” you. It’s about getting to know how your mind works—and offering it kinder, more accurate tools.

If you’re ready to start that conversation, reach out to Still Waters Therapy. We’re real people who’ve been there too, and we’re here to help.