Is Your Inner Critic Lying to You? Reframe Your Faulty Thoughts

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Ever had one small thing go wrong and suddenly your whole day feels off? You might be caught in a trap—one of the many mental traps we all fall into, often without realizing. These are called faulty thought patterns (or cognitive distortions), and they can quietly sabotage your mood, relationships, and productivity.

The good news? Once you recognize them, you can change them.

Here are 10 of the most common faulty thoughts and how to reframe them:

1. All-or-Nothing Thinking

Also known as black-and-white, this way of thinking leaves no room for progress or middle ground.

For example, “If I’m not perfect, I’m a total failure.”

Try this instead: “Progress matters more than perfection. One off day doesn’t cancel all my effort.”

2. Catastrophizing

You jump to the worst-case scenario—often based on fear, not facts.

“If I mess this up, everything will fall apart.”

Try this instead: “What’s the most likely outcome? What can I control right now?”

3. Overgeneralization

One bad moment becomes a permanent label for your entire life.

“Nothing ever goes right for me.”

Try this instead: “This was just one rough day—not my whole reality.”

4. Mind Reading

You assume you know what others think—and it’s usually negative.

“They didn’t reply. They must be mad at me.”

Try this instead: “Unless they tell me, I can’t assume what they’re thinking.”

5. Fortune Telling

You predict the future—and expect it to go wrong.

“This will never work out.”

Try this instead: “I can’t know for sure. I’ll try, stay open, and adjust if needed.”

6. Disqualifying the Positive

You reject compliments or wins and only focus on flaws.

“They were just being nice—I didn’t really do well.”

Try this instead: “It’s okay to own my successes. I earned that praise.”

7. Emotional Reasoning

You believe that what you feel is reality.

“I feel fat, therefore I must be fat.”

Try this instead: “Feelings are valid, but they’re not always facts. I can feel this way and be kind to myself.”

8. Labeling

You define yourself (or someone else) with one negative label.

“I’m such a loser.”

Try this instead: “I made a mistake, but that doesn’t define me.”

9. Should Statements

You put pressure on yourself with guilt-laden expectations.

“I should have known better.”

Try this instead: “I’m learning. What can I take from this to do better next time?”

10. Personalization

You assume you’re to blame for everything.

“It’s all my fault they’re upset.”

Try this instead: “I’ll take responsibility for my part—but I’m not responsible for others’ feelings.”

Which of these faulty thought patterns shows up most in your life? Share your experience in the comments—I’d love to hear how you’re working through it. Let’s learn together. 💬