Don't Believe Everything You Think!
How to stop spiralling and start thinking clearly
Have you ever got a thumbs-up emoji 👍 and thought,
“Ugh. They MUST be mad at me.”
Or skipped one workout and gone straight to,
“I’m so lazy. I’ll NEVER be consistent.”
Same. And it’s wild how fast our brains can turn a minor blip into a full-blown identity crisis.
I used to think these were just… my thoughts. My truth.
But they’re not.
They’re distortions.
Mental static.
Tiny lies dressed up as facts.
And if you don’t know how to spot them, they’ll run the show.
🎤 Why I Don’t Listen to My Own Voice Notes (Anymore)
I sent a voice note to a new coaching client.
It felt clear and helpful in the moment… but the second I hit send, the mental mayhem started.
“Ugh. You rambled.”
“You sounded so unprofessional.”
“She’s never going to take you seriously.”
I replayed it (bad idea). Picked it apart. Almost sent a follow-up to apologise… for what, exactly?
Nothing. Because there was no problem.
The client replied:
“Loved that. Thank you for making it feel so real and human.”
And I realised:
I was judging myself by impossible standards my client never asked for.
That was my inner critic, not reality.
My thoughts weren’t reflecting reality. They were distorting it.
😵💫 What the Hell Are Cognitive Distortions?!
Cognitive distortions are sneaky, irrational thought patterns that warp how you see yourself, others, and the world. They feel logical, but they’re not. They’re automatic, habitual, and rooted in fear.
There are a bunch of types, but here are some of my greatest hits:
All-or-nothing thinking – “I missed one workout = I’m a failure.”
Mind reading – “They didn’t reply = they hate me.”
Catastrophising – “If I mess this up = everything is ruined forever.”
Should statements – “I should be further ahead by now.”
Personalisation – “They’re upset = I must have caused it.”
Sound familiar? Yep. These thoughts are common.
They’re also complete BS.
🧠 Why Your Brain Does This (It’s Not Just You)
Our brains are wired for survival, not happiness.
Back in “caveman” days, assuming the worst kept us alive.
But now? It just keeps us anxious, stuck, and second-guessing everything.
Here’s the sciencey bit:
🧠 Your amygdala overreacts to stress.
⚡ You get hit with a wave of emotion.
🌀 Your brain scrambles to make sense of it… and grabs an old thought pattern.
😬 You believe it. Because it feels true.
🔁 You act on it, reinforcing the loop.
It’s not weakness.
It’s wiring.
But just because your brain does something doesn’t mean you have to keep believing it.
🔁 How I Started Fighting Back
The first time I came across the term “cognitive distortion,” I felt two things:
Relief – I wasn’t crazy.
Power – I could do something about it.
Here’s how I started breaking the loop:
1. I Named It
I’d literally say in my head:
“Ah, mind reading. Classic.”
Naming the distortion created distance. It reminded me: This is a pattern, not a prophecy.
2. I Questioned the Thought
What’s the evidence this is true?
What else could be going on?
Would I say this to a friend?
Turns out, most of my “logical thoughts” crumbled under the weight of actual logic.
3. I Rewrote the Script
Instead of, “I’m going to mess this up,” I’d try:
“I’m nervous because I care. I’ve done the work. Let’s go.”
Not fake (and toxic) positivity.
Just balanced perspective.
💬 Tiny Reframes That Changed My Life
Here are a few swaps I use on repeat:
“I should be further along” → “I’m learning at my own pace.”
“They didn’t reply” → “Maybe they’re just busy.”
“I’ll never be consistent” → “One off-day doesn’t cancel my progress.”
“I failed” → “I’m figuring it out.”
These aren’t magic mantras. They’re mental resets.
They help you shift from spiralling to grounded. From shame to strategy.
With Love,
Noemie ❤️
📥 Stop Thought Spirals in 3 Minutes!
If you’d like to go deeper, I’ve prepared the Mental Mayhem Rescue Sheet. A science-backed tool that flips runaway thoughts into clear, confident action.
Rooted in CBT, not woo-woo.
I’m sure it happens to all of us. Thanks for naming it. Love the small steps you’ve listed to gently push back against it. Enjoyed reading this.