We cannot stop thinking — and we’re not supposed to. Our minds are constantly generating thoughts, ideas, judgments, assumptions. It’s just what they do. But the key isn’t to silence our thoughts. The key is to become more aware of them, so we can begin to notice which ones are helping us move forward… and which ones might be holding us back.
Many of us go through life believing every thought that pops into our minds. But the truth is, thoughts are not facts. Some are helpful, some are neutral, and some are harsh, distorted, or completely untrue — especially the ones that keep telling you you’re not good enough, that you’ll fail, or that things won’t ever get better.
These kinds of thoughts, when repeated often enough, can start to shape the way we see ourselves and the world. Over time, they can reinforce deep, negative core beliefs, like “I’m not lovable,” or “I’m a failure.” When this happens, it’s easy to feel stuck, anxious, or low — even if there’s no clear reason why.
How CBT Helps
Cognitive Behavioural Therapy (CBT) gives you tools to identify unhelpful thoughts, question their accuracy, and gently shift them. It’s not about “positive thinking” — it’s about realistic thinking. CBT teaches you to recognize patterns that may be keeping you stuck and offers practical ways to challenge and change them.
Understanding your thinking patterns is key to changing how you feel and how you act. When you become more aware of the thoughts that influence your emotions and behaviour, you gain the power to respond more intentionally — rather than just react.
Try the 3 C’s: Catch, Check, Change
⦁ Catch It – Notice the thought. Maybe it’s something like, “I always ruin everything.”
⦁ Check It – How accurate and useful is it. Ask:
⦁ Is this 100% true?
⦁ What’s the evidence for and against this?
⦁ Am I seeing things in black-and-white?
⦁ Change It – Reframe the thought into something more balanced:
⦁ “I’ve made mistakes before, but I’ve also handled a lot of things well. One moment/mistake doesn’t define me.”
CBT teaches you to recognize patterns that may be keeping you stuck and offers practical ways to challenge and change them.
By practicing this regularly, you begin to shift your relationship with your thoughts. You become less reactive, more reflective, and more in control of how you respond to challenges — both internally and in the real world.
You Don’t Have to Do This Alone
If you find yourself stuck in a loop of negative thinking, CBT can help. Together, we can explore the thought patterns that have been holding you back and build new, healthier ways of thinking — step by step.
Reach out to schedule a consultation and learn how CBT can support you.