Thoughts are not facts
Don’t believe everything you think.
Unhelpful thoughts can shape how we feel and act in negative ways. Thoughts like “I am socially awkward,” “I’d be happier if she changed,” or “This shouldn’t be happening to me” can trap us in emotions that weigh us down, cloud our choices, and limit our perspective.
It’s important to recognize that thoughts are not facts. We often assume we see reality as it truly is, but our perceptions are shaped by limited senses, cognitive biases, and personal experiences. We also tend to jump to conclusions. This means our interpretations of reality can be distorted, incomplete, or simply false. Thoughts are not necessarily a reflection of the truth.
Thoughts are simply words inside our heads. Some are true, some are false. Some lift us up, many bring us down. What matters is whether a thought helps us build the life we want. Thinking "I am socially awkward" pulls us down and offers no way forward. Thinking "I will repeat people’s names when I meet them" lifts us up as it points to an action we can take.
Thoughts often appear automatically, without your choosing, and that’s normal. Trying to fight or get rid of unhelpful thoughts usually doesn’t work. The key is to notice them without judgment. Label them as “just a thought” or “just a story” to create distance. You can also imagine how a neutral observer might view the thought. Ask yourself if it’s true, and notice how you react when you believe it is. Notice which thoughts keep showing up. Repetition doesn’t make them true; it only makes them familiar. This kind of awareness helps you see thoughts as mental events, not objective reality.
Your thoughts are like passengers on the bus you are driving. They may say many things to you, but you don’t have to believe them or let their negativity steer the bus.
You don’t have to like every thought, and you don’t have to act on them. The goal is simply to loosen the grip unhelpful thoughts have on your feelings, decisions, and actions. Let them pass without struggling, and focus on what you choose to do next.
