Overwhelm to Ease: A Fresh Perspective Using Cognitive Behavioural Therapy & Somatic Resources

The Dynamic Nature of Human Experience

Life is a constant flow of experiences—what happens around us, how we perceive and interpret those events, how our bodies respond, the emotions that arise, and the actions we take. With so much happening at any given moment, our nervous system automates many processes, both mentally and physically, to help us function efficiently. While these automations are crucial for survival and efficiency, they can also contribute to distress when unhelpful patterns of thoughts, feelings, and behaviors take hold.

These patterns often operate outside of our awareness, making it difficult to recognize them as changeable. However, mindfulness—the practice of slowing down and noticing our internal experiences with curiosity—can help us bring these patterns into awareness, allowing us to shift from automatic reactions to intentional responses. This is a key focus of the workshop I co-host with my colleague Sola Oyekunle, how can we we bring mindful awareness to our thoughts to change automatic patters. Let’s also explore this here:

The Thought-Feeling-Behavior Cycle

Cognitive Behavioural Therapy (CBT) helps us understand the relationship between our thoughts, emotions, and behaviors. When we slow down and notice our thoughts, we may realize that we are distorting information in subtle yet impactful ways. These cognitive distortions can make challenges feel bigger or less manageable, leading to difficult emotions and reactive behaviors. Instead of solving the problem, we end up reinforcing cycles of distress.

Common Cognitive Distortions & Examples

All-or-Nothing Thinking – Seeing things in extremes, with no middle ground.

Distorted Thought: “If I can’t do this perfectly, I’ve completely failed.”
Impact: Leads to avoidance or discouragement.
Example: You planned to work out five times this week but only exercised twice. Instead of acknowledging progress, you label the week as a failure.

Overgeneralization – Viewing a negative event as an unending pattern.

Distorted Thought: “I always mess things up.”
Impact: Reinforces a sense of hopelessness.
Example: You make a mistake at work and conclude that you’re incapable, ignoring past successes.

Mental Filter – Dwelling on the negatives while ignoring positives.

Distorted Thought: “Everyone disliked my presentation.”
Impact: Increases self-doubt.
Example: One colleague gave constructive feedback, but several others praised your work. You focus only on the negative comment.

Discounting the Positives – Undermining accomplishments or positive qualities.

Distorted Thought: “Anyone could have done what I did.”
Impact: Leads to low self-worth.
Example: You receive a compliment on a project but insist it wasn’t a big deal.

Jumping to Conclusions – Assuming negative outcomes without evidence.

Mind Reading: “They didn’t say hi; they must be mad at me.”
Fortune Telling: “I just know this won’t work out.”
Impact: Increases anxiety and unnecessary worry.
Example: A friend doesn’t respond to your text right away, and you assume they are upset with you.

Magnification or Minimization – Exaggerating negatives or downplaying positives.

Distorted Thought: “This mistake is a disaster.”
Impact: Creates unnecessary stress.
Example: You forget an appointment and believe it ruins your credibility, rather than recognizing that everyone makes mistakes.

Emotional Reasoning – Assuming feelings are facts.

Distorted Thought: “I feel like a failure, so I must be one.”
Impact: Increases self-doubt.
Example: You feel anxious about a new challenge and interpret that as evidence that you’re unqualified.

Should Statements – Rigid self-criticism based on unrealistic expectations.

Distorted Thought: “I should never make mistakes.”
Impact: Creates guilt and pressure.
Example: You tell yourself you “should” always be productive, leading to burnout.

Labeling – Defining oneself based on mistakes.

Distorted Thought: “I’m a failure.”
Impact: Reinforces negative self-image.
Example: Instead of saying, “I made a mistake,” you conclude, “I am a failure.”

Personalization & Blame – Taking excessive responsibility or shifting all blame.

Distorted Thought: “It’s all my fault.”
Impact: Leads to guilt and frustration.
Example: A project goes poorly due to a team effort, but you blame yourself entirely.

Untwisting Distorted Thoughts: Strategies & Examples

CBT provides strategies to reframe distorted thoughts, which can shift emotions and behaviors. Here are some techniques with examples:

The Double-Standard Method – Treat yourself as you would a friend.

Distorted Thought: “I’m terrible at this.”
Reframed Thought: “I wouldn’t say this to a friend—I’d remind them they’re learning.”
New Emotion: Self-compassion instead of self-criticism.

The Experimental Technique – Test the validity of your negative thought.

Distorted Thought: “I always fail.”
Reframed Thought: “I’ll list times I succeeded.”
New Emotion: Increased confidence and motivation.

Thinking in Shades of Gray – Avoid all-or-nothing thinking.

Distorted Thought: “If I can’t do it perfectly, I failed.”
Reframed Thought: “I made progress, even if it wasn’t perfect.”
New Emotion: Encouragement and motivation.

The Survey Method – Check if your thoughts are realistic.

Distorted Thought: “Nobody struggles like I do.”
Reframed Thought: “I’ll ask others if they’ve had similar experiences.”
New Emotion: Reduced isolation and increased perspective.

Define Terms – Challenge extreme labels.

Distorted Thought: “I’m a failure.”
Reframed Thought: “One mistake doesn’t define me.”
New Emotion: Self-acceptance.

The Semantic Method – Replace “should” with softer language.

Distorted Thought: “I should never feel anxious.”
Reframed Thought: “It’s natural to feel anxious sometimes.”
New Emotion: Greater self-compassion.

Re-attribution – Distribute responsibility more fairly.

Distorted Thought: “It’s all my fault.”
Reframed Thought: “I played a role, but others did too.”
New Emotion: Relief and fairness.

The Power of Mindfulness in Breaking the Cycle

Mindfulness helps us notice these thought patterns in real-time, making it possible to shift our responses. When we bring awareness to our thoughts, emotions, and behaviors, we create the space to make conscious changes rather than operating on autopilot.

By using CBT techniques alongside mindfulness of our thoughts and feelings, we can move from overwhelm to ease, building more balanced and compassionate ways of thinking, feeling, and acting in our daily lives.

By getting curious about how our thoughts impact our feelings, emotions, sensations we can support with change at the level of thought as well as at the level of resourcing our bodies when we feel overwhelmed by our thoughts. Resourcing provides opportunity to be present with our thoughts as they are giving us opportunity to notice any distortions.