CBT’s Unhelpful Thinking Patterns: The Mind’s Greatest Tricksters

Ever feel like your brain is running a dodgy news channel, broadcasting negativity 24/7? Welcome to the world of Cognitive Behavioral Therapy (CBT) unhelpful thinking patterns—those sneaky mental habits that twist reality and fuel anxiety, self-doubt, and stress. Think of them as the tricksters of the mind, always up to no good. But fear not! Once you recognise them, you can start calling them out for what they really are: total nonsense.

Let’s meet the usual suspects:

1. The All-or-Nothing Thinker (a.k.a. The Drama Queen)

This pattern sees the world in black and white, with no shades of grey in between. You either ace the exam, or you're a complete failure. You either run a marathon, or you’re a couch potato.

💭 “I missed one workout this week, so I may as well quit altogether.”

Reality check: Progress is never all or nothing—consistency, not perfection, is key!

2. Catastrophising (a.k.a. The Fortune Teller of Doom)

This one loves to take a tiny problem and blow it up like a summer blockbuster disaster movie.

💭 “I messed up that presentation—now I’ll get fired, never find another job, and end up living with 27 cats.”

Reality check: Making a mistake does not mean the world is ending. Breathe. No cats required.

3. Mind Reading (a.k.a. The Psychic Who’s Always Wrong)

You’re absolutely convinced you know what others are thinking, and—spoiler alert—it’s never good.

💭 “She didn’t text me back. She must be mad at me.”

Reality check: Maybe she’s just busy, lost her phone, or is watching Netflix and ignoring everyone.

4. Filtering (a.k.a. The Bad News Collector)

This pattern acts like a mental spam filter that only lets in the bad stuff. You could get 20 compliments but fixate on the one slightly critical comment.

💭 “Sure, my boss said my report was great, but she also said there was one typo. I’m obviously incompetent.”

Reality check: Balance the view—acknowledge the positives, not just the flaws.

5. Personalisation (a.k.a. The Universe Revolves Around Me, but Not in a Fun Way)

You take everything personally, even when it has nothing to do with you.

💭 “My friend looked tired today. I must have upset her.”

Reality check: Not everything is about you. People have their own stuff going on!

6. Emotional Reasoning (a.k.a. The “I Feel It, So It Must Be True” Fallacy)

Just because you feel something doesn’t mean it’s a fact.

💭 “I feel like a failure, so I must be one.”

Reality check: Feelings are valid, but they don’t define reality. Check the evidence!

7. “Should” Statements (a.k.a. The Rule Enforcer)

Your inner critic has a long list of rules:

💭 “I should always be productive. I should never make mistakes. I should be happy all the time.”

Reality check: Says who? Life is messy—kindness to yourself goes a long way.

How to Outsmart These Tricksters

Now that you know their game, you can fight back:

✅ Catch them in the act – Notice when you’re slipping into these patterns.

✅ Challenge the thought – Ask yourself, Is this really true? What’s the evidence?

✅ Reframe the story – Instead of “I failed,” try “I learned something new.”

Your thoughts are powerful, but they don’t have to control you.

The next time one of these tricksters shows up, call it out, laugh it off, and remind yourself who’s really in charge—you. 🎤 (Drops mic.)