8d • General discussion
Let's Fight Back the Cognitive Distortions
Let’s keep this simple.
Your brain is powerful — but it isn’t always accurate.
When you’re stressed, anxious, overwhelmed, or lin a low mood, your mind can fall into thinking patterns that feel true but aren’t.
Here's some help to deal with the first three on the list of the initial Cognitive Distortion Post
All-or-nothing thinking
Catastrophising
Mental filtering
The good news? These habits can be changed. Not overnight — but with practice, developing mental strength uses the same basic principles of physical strength, consistency and repetition. The more you can recognise these thoughts, the more you can practice reframing them, the more you practice the stronger the neurological pathways in the brain strengthen and new habits form.
1. All-or-Nothing Thinking
(“If it’s not perfect, it’s a failure.”)
This is black-and-white thinking. You’re either amazing or useless. The day was either a total win or a complete disaster.
There’s no middle ground.
What it sounds like:
“I messed up that sentence. I’m terrible at presentations.”
“I didn’t stick to my plan perfectly, so what’s the point?”
“If I can’t do it properly, I won’t do it at all.”
How to combat it:
Ask yourself:
Is there really no middle ground?
What would a “partly successful” version look like?
If a friend said this about themselves, what would I say back?
Replace “always” and “never” with:
“Sometimes”
“This time”
“I’m still learning”
Progress beats perfection. Every time.
2. Catastrophising
(“This is going to end terribly.”)
This is when your brain jumps to the worst-case scenario and treats it as likely.
What it sounds like:
“If I make a mistake, I’ll lose my job.”
“They haven’t replied. They must be angry.”
“This headache is probably something serious.”
Your brain thinks it’s protecting you by preparing for danger. But most of the time, it’s just amplifying fear.
How to combat it:
Try the “What else could be true?” exercise:
What are three other explanations?
What’s the most realistic outcome?
If the worst did happen, how would I cope?
Then ask:
Has this worst-case scenario happened before?
How often do my fears actually come true?
Anxious thoughts are always loud — not always accurate.
3. Mental Filtering
(“Only the bad bits count.”)
This is when you ignore positives and zoom in on the negative.
You get ten compliments and one criticism — and only the criticism sticks.
What it sounds like:
“Yes, but I should have done better.”
“They were just being nice.”
“Anyone could have done that.”
How to combat it:
Start collecting evidence.
At the end of each day, write down:
3 things that went okay
1 thing you handled well
1 small win
Small wins count. Effort counts. Showing up counts.
Your brain has a negativity bias. You have to actively train it to see balance.
Have a great Tuesday and the next post will knock a few more of these distortions on their backside
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Let's Fight Back the Cognitive Distortions
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A break from the normal reps and sets norm of fitness and bodybuilding and a dive into mindset which can be used both in the gym and modern living
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