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Cognitive distortions are thinking patterns that feel true, but aren’t always accurate.

When we’re stressed or anxious, our brains try to make quick sense of things—but sometimes they jump to conclusions.

You might notice thoughts like:

• “I messed that up—I’m terrible at this.” (all-or-nothing thinking)
• “Everyone is judging me.” (mind reading)
• “This is going to go badly.” (catastrophizing)

These thoughts can make anxiety feel bigger and harder to manage.

Your self-talk is the voice in your head—and it has real impact.

Negative self-talk can:

• Increase anxiety
• Lower confidence
• Keep you stuck in a stress cycle

Over time, these thoughts can start to feel like facts.

You don’t have to believe every thought you have. Try this:

1. Notice it — What am I telling myself right now?
2. Name it — Is this a distortion (like worst-case thinking)?
3. Check it — What’s actually true?
4. Reframe it — What’s a more balanced way to think about this?

Example:

• “I’m going to fail” → “This is stressful, but I can handle it one step at a time.”

In the moment, it’s not about remembering all of these steps perfectly.

It’s about choosing one small “cognitive switch” to adjust:

• Catching just one negative thought
• Questioning one assumption
• Replacing one unhelpful thought with a more balanced one

That one small shift can be enough to interrupt the anxiety cycle and help you move forward.

Whether you’re dealing with anxiety, stress, or recovery, your thoughts shape how you cope.

Learning to recognize and shift these patterns is a powerful skill for mental health and resilience.

Anxiety is a normal human experience. It becomes a diagnosable condition when it is persistent, hard to control, and interferes with daily life (school, work, relationships).

Common types include generalized anxiety, panic disorder, social anxiety, and phobias.

Learn more from the Substance Abuse and Mental Health Services Administration:

Anxiety rarely exists alone. It commonly co-occurs with:

• Depression
• ADHD
• Trauma-related disorders

These overlaps can intensify symptoms and affect how anxiety shows up.

Some people use substances to cope with anxiety—but over time, substances often increase anxiety, especially during withdrawal. This can create a difficult cycle.

Learn more from Anxiety and Depression Association of America: https://adaa.org/understanding-anxiety/co-occurring-disorders/substance-abuse https://www.youtube.com/watch?v=uvVybe2yzdE

Online information and quick appointments can be helpful starting points—but accurate diagnosis matters. It helps ensure the right treatment and reduces the risk of ineffective or unsafe approaches.

Avoidance can bring short-term relief, but it often strengthens anxiety over time. Recovery involves gradually helping the brain learn that situations are safe.

Consider reaching out if anxiety is interfering with your ability to function, affecting sleep or relationships, or feeling constant and overwhelming.

Support is available—you don’t have to navigate this alone.