Cognitive distortions are the tricky, unhelpful ways our brains can sometimes make us believe things that aren’t fully true. These thoughts can feed anxiety, low self-esteem, and feelings of being stuck. If you struggle with anxiety, it’s important to know you’re not alone. The good news? You can learn to challenge these thoughts! Here are 10 practical ways to untwist your thinking and stop cognitive distortions from ruling your life:

1. Catch the Distortion
The first step in untwisting your thinking is to notice when you’re having a distorted thought. Are you jumping to conclusions or catastrophizing? Keep a thought journal and jot down any thoughts that make you feel anxious or upset. Once you identify patterns, it’s easier to challenge them.

2. Label the Type of Distortion
Once you’ve caught the distorted thought, label it. Is it black-and-white thinking? Are you personalizing something that isn’t really your fault? Labeling helps separate you from the thought, reminding you that your mind is playing tricks on you. For more information on types of distortions, see my last blog titled: Top 10 Cognitive Distortions that Contribute to Anxiety: A CBT Perspective.

3. Challenge with Evidence
Take a step back and ask yourself, “What’s the evidence for and against this thought?” Just like a detective would, gather all the facts. For example, if you think, “Everyone is going to think I’m stupid for saying that,” ask yourself: Is there solid evidence to support that, or is it just your anxiety talking?

4. Use “What Would I Tell a Friend?”
We tend to be kinder to others than we are to ourselves. When you’re stuck in a distorted thought, imagine what you would say to a friend in your position. Would you tell them they’re a failure, or would you offer compassion and a more balanced perspective? Offer yourself that same kindness.

5. Replace All-or-Nothing Thinking with a Spectrum
If you find yourself thinking in extremes, like “I’m either a success or a failure,” try to think of a spectrum. Ask, “Where do I actually fall between these two extremes?” This will help you realize that life—and your experiences—usually land somewhere in the middle.

6. Focus on the Present
Distorted thoughts often come from worrying about the future or dwelling on the past. Bring yourself back to the present moment by asking, “What is happening right now?” Grounding yourself in the here and now can reduce the power of anxious thoughts.

7. Practice Self-Compassion
One common distortion is harsh self-criticism. Instead of beating yourself up, try practicing self-compassion. Remind yourself that everyone makes mistakes and that you’re doing the best you can. Challenge the inner critic with kindness. You can take this deeper by being curious about this inner critic, and asking it what it is trying to accomplish by criticizing you. You may be able to maintain positive regard for this part of you as you learn that it is most likely trying to protect you from something it sees as a potential harm. You could then ask this critic if it would be willing to use more gentle talk with you and explain why.

8. Ask: Is This Thought Helpful?
Sometimes we hold on to negative thoughts out of habit, even when they aren’t helpful. Ask yourself, “Is this thought serving me? Is it helping me grow or just making me feel bad?” If it’s not helpful, let it go and replace it with something more constructive.

9. Try the Double Standard Technique
This technique involves imagining you are speaking to someone you deeply care about, like a younger sister or even your child. If they were in your shoes, how would you talk to them? Treat yourself with the same love and understanding. This takes a lot of practice!

10. Shift Focus from Perfection to Progress
Perfectionism is a common cognitive distortion that can fuel anxiety. Instead of focusing on being perfect, try shifting your focus to progress. Celebrate small wins and acknowledge every step forward, no matter how small it may seem. Remember, growth takes time!

Challenging cognitive distortions takes practice, but with time, these strategies can help you untwist your thinking and reduce anxiety. Remember, you are not your thoughts, and with the right tools, you can gain control over them. If you ever feel overwhelmed by your thoughts, reach out to someone—a trusted friend, family member, or therapist—for support. You deserve to feel empowered in your thinking and in your life.

If you’re ready to dive deeper into managing anxiety and learning to challenge negative thoughts, consider scheduling a session with someone who specializes in Anxiety Disorders. As a therapist specializing in anxiety disorders for women and teens, I am here to help you navigate these challenges and find more peace and confidence. Feel free to reach out!