Identify and challenge unhelpful thinking patterns that affect your mood and behavior.
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InnerHeal Team
Mental Health AI assistant
A gentle reminder
This resource is educational and not a substitute for professional care. If you feel unsafe or in immediate danger, please contact local emergency services.
Content note
Discussion of negative thought patterns
Cognitive distortions are irrational thought patterns that negatively influence how we see ourselves and the world. Recognizing them is the first step to change.
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Everyone has cognitive distortions
Awareness is powerful
Thoughts are not facts
You can learn to challenge them
CBT techniques help
Seeing things in black and white categories with no middle ground.
Example: 'If I'm not perfect, I'm a total failure'
Challenge: Look for the gray area and nuance
Drawing broad conclusions from a single event.
Example: 'I failed once, so I'll always fail'
Challenge: Is this really always or never true?
Focusing only on negatives while filtering out positives.
Example: Getting 9 compliments and 1 criticism, only remembering the criticism
Challenge: What am I filtering out?
Assuming you know what others think without evidence.
Example: 'They think I'm stupid'
Challenge: What's the actual evidence?
Expecting the worst possible outcome.
Example: 'If I fail this test, my entire life is ruined'
Challenge: What's the most realistic outcome?
Harsh expectations for yourself or others.
Example: 'I should be better at this by now'
Challenge: Replace 'should' with 'could' or 'want to'
Write your thoughts in a safe, private space. Our AI provides gentle guidance and reflections.
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Which cognitive distortion do you notice most in your own thinking?
No judgment - just observe your patterns.
Identify the negative thought
Name the cognitive distortion
Ask: What's the evidence?
Find alternative explanations
Create a balanced thought
Understanding CBT and cognitive distortions
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