Anxious thoughts often trick our brains into exaggerated fears. Spot the cognitive distortion, weigh the real facts, and build a calm, realistic perspective.
Type the intrusive or anxious thought exactly as it sounds in your head.
Cognitive distortions are habitual habits of thinking that skew reality toward negativity or threat. Originally identified by Dr. Aaron Beck and popularized by Dr. David Burns in Cognitive Behavioral Therapy (CBT), learning to spot these patterns helps weaken their emotional power [1].
This exercise is based on cognitive defusion and the “observing self” from Acceptance and Commitment Therapy (ACT). Rather than trying to argue with or suppress an anxious thought, you step back and notice it as a mental event. Research on ACT suggests defusion can make distressing thoughts feel less believable and less upsetting, even when they keep showing up.
If intrusive thoughts are frequent and distressing, or involve harming yourself or others, please talk to a professional — these are common and treatable. If you are in crisis or thinking about harming yourself, call or text 988 in the US, or Samaritans on 116 123 in the UK and Ireland.
The part of you that notices thoughts and feelings, sometimes called the “observing self” in ACT.
Stepping back from thoughts and seeing them as words and pictures, rather than facts you have to obey.
It may return. The goal is for it to have less pull when it does.
No. What you type stays on this page only.