Module 1, Section 3: Challenging Cognitive Distortions

Let’s Talk About Taking Control of Those Tricky Thoughts

Okay, so we’ve all been there: you’re running late for a meeting, and your brain immediately goes, “Great, everyone’s going to think I’m unprofessional. I’ll probably lose respect, and my career is doomed.” Sound familiar?

Here’s the thing: these kinds of thoughts, called cognitive distortions, don’t just pop up randomly—they like to hang out, uninvited, and stir up stress. The good news? You don’t have to let them run the show.

In this section, we’ll talk about how to challenge those pesky distortions and turn your inner critic into an inner coach. It’s like flipping a switch on how you think about problems. Ready? Let’s do this.

What Does It Mean to Challenge a Cognitive Distortion?

Challenging a cognitive distortion is all about hitting the “pause” button when negative thoughts take over. Instead of letting them spiral, you step back, analyze the thought, and ask yourself, “Is this actually true?”

It’s kind of like being a detective. You gather evidence, question assumptions, and figure out what’s really going on.

The Steps to Challenge Cognitive Distortions

1. Catch the Thought

Start by noticing when a negative thought pops into your head.

• Example: “If I don’t nail this presentation, everyone will think I’m incompetent.”

2. Identify the Distortion

Ask yourself: “What kind of cognitive distortion is this?”

• Is it catastrophizing? (Jumping to the worst-case scenario.)
• Or maybe all-or-nothing thinking? (Believing you either succeed or completely fail.)

3. Challenge the Thought

This is where the fun begins. Ask yourself:

• “What evidence do I have that this thought is true?”
• “What evidence do I have that it’s NOT true?”
• “Am I making assumptions without proof?”

4. Reframe It

Replace the distortion with a thought that’s more realistic and helpful.

• Instead of: “I’ll mess up and look incompetent,” try: “I’ve prepared well, and even if I stumble, I can recover and still do a great job.”

5. Take Action

Use your new, reframed thought to guide what you do next.

David vs. Catastrophizing

Let’s talk about David, a software engineer who was asked to present his project to leadership. His first thought?

• “If I mess up, they’ll never trust me with another project again.”

Classic catastrophizing right there.

Here’s how David turned things around:

• Catch the Thought: David recognized his brain was running wild with the worst-case scenario.
• Identify the Distortion: He realized he was catastrophizing.
• Challenge It: David asked himself, “What evidence do I have that they’ll lose all trust in me if I stumble? Haven’t I successfully presented before?”
• Reframe It: He replaced the thought with, “Mistakes happen, but I’ve prepared well, and I can handle this.”
• Take Action: David practiced his presentation with a coworker to boost his confidence, and he went into the meeting feeling calm and prepared.

Spoiler alert: The presentation went great. Even better, David’s reframed mindset helped him stay composed, even when he had to answer some tough questions.

Another Relatable Example: Sarah and the Silent Boss

Sarah, a graphic designer, sent her boss a draft of a project and didn’t hear back for two days. Her automatic thought?

• “They must hate my work. I’m probably going to get a bad review.”

Here’s what Sarah did:

1. Caught the Thought: “I’m assuming the worst without any real proof.”
2. Identified the Distortion: Mind reading (assuming she knew what her boss was thinking).
3. Challenged the Thought: She asked herself, “Is there another explanation? Maybe my boss is just busy.”
4. Reframed It: “No news doesn’t mean bad news. I’ll send a follow-up email to check in.”
5. Took Action: Sarah sent a polite email asking for feedback, and guess what? Her boss replied later that day, saying the draft looked great but they’d been swamped with meetings.

Lesson learned: most of the time, the worst-case scenario isn’t even real.

Practice Activity: Challenge One of Your Own Distortions

Think about a recent situation where you felt stuck or stressed. Follow these steps:

1. Write Down the Thought
   • Example: “I completely messed up that meeting. Everyone thinks I’m incompetent.”
2. Identify the Distortion
   • Example: Catastrophizing or mind reading.
3. Challenge It
   • Ask yourself:
     • “What’s the proof that this thought is true?”
     • “What’s the proof that it’s NOT true?”
4. Reframe the Thought
   • Example: Instead of “I messed everything up,” try: “It wasn’t perfect, but I got my main points across, and I can improve next time.”
5. Take Action
   • What’s one step you can take to move forward?

Why This Matters: Rewriting Your Mental Script

When you challenge cognitive distortions, you’re taking back control of your mental narrative. Instead of letting fear or self-doubt lead, you’re choosing a balanced, constructive perspective.

This doesn’t just help you feel better—it changes how you show up in the world. You’ll:

• Feel less anxious in tough situations.
• Be more confident in your decisions.
• Take action instead of staying stuck.

You’re in the Driver’s Seat

Here’s the truth: you can’t stop negative thoughts from showing up (because, hello, you’re human). But you CAN decide what to do with them.

The next time your brain tries to pull you into a spiral, take a deep breath and remember:

• Thoughts are just thoughts.
• You get to decide if they’re worth believing.
• You have the power to challenge and reframe them.

It takes practice, but with time, you’ll get better at recognizing distortions and shutting them down before they take over.

You’ve got this. One thought at a time, you’re building a stronger, more resilient mindset.