CBT Newsletter

At CBT Professionals, we often tell our clients one of the most powerful — and freeing — messages in therapy: Your thoughts are not always facts. 

This concept sits at the heart of Cognitive Behavioural Therapy (CBT), and it’s one that regularly shifts how our clients relate to their minds. When you’re struggling with anxiety, depression, low self-esteem or self-doubt, your thoughts can feel incredibly convincing. “I’ll fail no matter what.” “Everyone is judging me.” “I’m not good enough.” These statements might feel true — but that doesn’t mean they are true. 

The beauty of CBT lies in learning to recognise, question, and ultimately reframe those unhelpful thoughts. It’s not about thinking positively or denying hard feelings — it’s about thinking more flexibly and realistically, so your thoughts don’t control your mood, confidence or behaviour. 

In this blog, we explore: 

• Why your thoughts are not always accurate 

• Common cognitive distortions (thinking traps) 

• How CBT helps you identify and reframe these patterns 

• Practical tools to start changing your thinking — and your life 

The CBT Model: Thoughts, Feelings, Behaviour 

CBT is grounded in the idea that our thoughts, feelings, and behaviours are interconnected. A single unhelpful thought can trigger intense emotions and drive behaviours that reinforce our distress — creating a loop that’s hard to break. 

For example: 

• Thought: “I’m going to embarrass myself at work.” 

• Feeling: Anxious, tense 

• Behaviour: Avoids meetings, over-prepares, or calls in sick 

This cycle is common in anxiety, depression, and low self-worth — all conditions we work with every day here at CBT Professionals clinics across Queensland. But the good news is: by learning to spot unhelpful thinking patterns, we can interrupt this cycle and bring greater calm and clarity to our daily lives. 

Thoughts Are Mental Events — Not Always Reality 

The human brain is a meaning-making machine. It generates thousands of thoughts each day — some helpful, some neutral, and many that are exaggerated, fearful, or self-critical. These thoughts aren’t inherently “bad”, but when we believe them without question, they can impact our mood, behaviour, and relationships. 

CBT teaches you to become a curious observer of your thoughts. Rather than accepting every thought as true, CBT helps you pause and ask: 

“Is this thought accurate? Is it helpful? Is there another way of looking at this?” 

That small mental shift can be the beginning of big change. 

Common Thinking Traps (Cognitive Distortions) 

Here at CBT Professionals, we help clients identify common thinking traps — habitual patterns of thinking that skew reality and fuel distress. Some of the most common ones include: 

1. Catastrophising 

Assuming the worst-case scenario will happen. 

“If I mess this up, I’ll lose my job and never recover.” 

2. Black-and-White Thinking (All-or-Nothing) 

Seeing things in extremes — either perfect or a failure. 

“If I’m not the best, I’m useless.” 

3. Mind Reading 

Assuming you know what others are thinking — and it’s negative. 

“They didn’t smile at me, they must dislike me.” 

4. Fortune Telling 

Predicting the future without evidence. 

“There’s no way I’ll cope with that.” 

5. Labelling 

Placing harsh judgments on yourself or others. 

“I’m lazy.” “She’s selfish.” 

6. Emotional Reasoning 

Believing something is true because you feel it strongly. 

“I feel like a failure, so I must be one.” 

These distortions are incredibly common — and completely human. They often come from past experiences, trauma, or unchallenged beliefs. CBT helps you recognise them and start replacing them with more balanced, realistic thinking. 

How CBT Reframes Unhelpful Thinking 

At CBT Professionals, our therapists work collaboratively with clients to develop new thinking skills that reduce psychological distress. This process often includes: 

1. Awareness 

The first step is catching the thought. Ask yourself: 

• What was going through my mind just now? 

• What triggered this feeling? 

Keeping a thought diary or journal can help you identify patterns. 

2. Reality Testing 

CBT helps you examine the thought by asking: 

• What’s the evidence for and against this thought? 

• What would I say to a friend in this situation? 

By questioning the accuracy of your thoughts, you start to loosen their emotional grip. 

3. Creating a More Balanced Thought 

You don’t need to swing to false positivity — just find a perspective that’s kinder and more realistic: 

“This is hard, but I’ve coped with challenges before. I can take it one step at a time.” 

Over time, this skill becomes second nature — a quieter, more supportive voice in your mind. 

Practical Tools to Use Right Now 

Here are some CBT tools our clinicians commonly share with clients across our Gold Coast, Brisbane and Logan clinics: 

The CBT Thought Record 

Use this structured worksheet to: 

• Identify the situation 

• Note your automatic thought 

• Label the emotion 

• Examine the evidence 

• Create an alternative thought 

• Rate the emotion again 

This is especially helpful during anxiety spikes or moments of self-doubt. 

The 3 Cs: Catch it, Check it, Change it 

1. Catch the thought 
2. Check for distortions 
3. Change to something more balanced 

You can even write these out or keep them as a note on your phone. 

Use Compassionate Self-Talk 

Would you speak to a loved one the way you speak to yourself? If not, consider: 

“I’m doing the best I can right now.”
“It’s OK to have a tough day.” 

Self-kindness is a CBT superpower. 

Why This Matters for Australians 

Here in Australia, mental health concerns like anxiety and depression affect 1 in 5 people every year. At CBT Professionals, we know that early intervention — particularly through evidence-based therapies like CBT — can dramatically improve wellbeing, functioning, and relationships. 

You don’t need to be “broken” to benefit from CBT. You just need to be willing to look at your thoughts with curiosity, challenge them with evidence, and build a more flexible and compassionate mindset. 

Your thoughts are not facts — and they don’t define you. 

Learning to step back from your thoughts and see them for what they are — mental events, not truths — can give you the space to breathe, choose, and respond with greater clarity. 

If you find yourself stuck in spirals of worry, self-criticism or emotional overwhelm, CBT offers practical, proven tools to help you regain confidence and calm. 

Need Support? 

Our team at CBT Professionals is here to support you. Whether you’re seeking help with anxiety, depression, low self-esteem or life transitions, our warm and experienced psychologists will work with you to create change that lasts. 

Visit one of our clinics across the Gold Coast & Brisbane 

Call our team to book an appointment:  

Helensvale: (07) 5551 0251  

Mount Gravatt: (07) 3102 1366  

Nerang: (07) 5668 3490