Thoughts are not Facts

Written By Stacey Kamp

Thoughts Are Not Facts: Why Believing Everything You Think Fuels Anxiety and Depression

Every day, thousands of thoughts pass through our minds. Some are helpful, some are neutral, and others can be distressing or even harmful. Yet, despite their fleeting and often unsubstantiated nature, we tend to believe our thoughts as if they are absolute truths. This common human experience can have a profound impact on our emotional well-being and behavior-especially when it comes to anxiety, worry, and depression.

Why Do We Believe Our Thoughts?

Our brains are meaning-making machines, constantly interpreting the world and creating narratives to help us make sense of our experiences. However, not every story our mind tells is accurate or based on reality. Thoughts are mental events-automatic, subjective, and influenced by our mood, past experiences, and current environment (Mindful.org, 2016). They are not objective facts, but it is easy to mistake them for such, especially when they trigger strong emotions or align with our existing beliefs (West Houston Counseling & Psychology, 2023).

How Believing Our Thoughts Fuels Anxiety, Worry, and Depression

When we automatically believe our thoughts-especially negative or irrational ones-we reinforce patterns of anxiety and depression. Catastrophic thinking (“Something terrible will happen if I make a mistake”) or overgeneralization (“I always fail at everything”) can trigger intense worry and hopelessness. This negative self-talk is closely linked to the development and maintenance of anxiety and depressive disorders, eroding self-esteem and making everyday tasks feel overwhelming (Whalley, 2019). Over time, these thought patterns can also contribute to physical symptoms, such as sleep disturbances and chronic stress.

Cognitive Distortions: When Thoughts Lead Us Astray

Cognitive distortions are habitual, biased ways of thinking that reinforce negative beliefs and emotions. These automatic patterns often go unnoticed, yet they can significantly affect our mood and behavior, contributing to conditions like anxiety and depression (Whalley, 2019). Some of the most common cognitive distortions include:

  • Catastrophizing: Expecting the worst possible outcome (“If I don’t get this job, I’ll never be successful”).

  • All-or-Nothing Thinking: Seeing things in black-and-white terms (“If I’m not perfect, I’m a failure”).

  • Overgeneralization: Drawing broad conclusions from a single event (“I failed this test, so I’ll never succeed at anything”).

  • Mental Filtering: Focusing only on the negatives and ignoring positives (“I got one criticism at work, so I must be terrible at my job”).

  • Emotional Reasoning: Believing that feelings reflect facts (“I feel anxious, so something bad must be happening”).

  • Labeling: Assigning negative labels to oneself or others (“I’m stupid” or “They’re lazy”).

  • Jumping to Conclusions: Making assumptions without evidence, such as mind-reading (“She didn’t text back, so she must be mad at me”) or fortune-telling (“I just know I’ll mess up the presentation”).

Thoughts, Beliefs, and Facts

A belief is something we hold to be true, often without requiring factual evidence. We can believe something very strongly, but that does not make it a fact. For instance, believing that “I am not good enough” does not make it true, even if it feels convincing (The Center for Trauma, Stress, and Anxiety, 2025). Our beliefs are shaped by our upbringing, culture, and personal experiences, but they do not always align with objective reality.

Mindfulness: Observing Thoughts Without Attachment

Mindfulness practices encourage us to notice our thoughts as they arise, without immediately accepting them as facts. This perspective allows us to step back and observe our mental activity, recognizing that thoughts are just thoughts-not directives or truths (Kabat-Zinn, as cited in Mind.org.uk, 2012). By becoming aware of our thinking patterns, we can decide which thoughts are helpful and which are not, reducing their power over us.

Practical Strategies to Challenge False Thoughts

Challenging and reframing negative thoughts is a core component of cognitive behavioral therapy (CBT) and can significantly improve mental health outcomes. Here are evidence-based strategies:

  • Notice and Name the Thought: Become aware of your negative thought patterns. Pause and identify the specific thought causing distress.

  • Question the Thought’s Accuracy: Ask yourself, “Is this thought really true? What evidence supports or contradicts it?” Often, negative thoughts are based more on feelings than facts.

  • Seek Alternative Explanations: Consider other, more balanced perspectives. For example, instead of thinking “I always mess up,” try “I sometimes make mistakes, but I also have successes.”

  • Reframe the Thought: Replace the negative thought with a more realistic or compassionate one. For example, “I’m terrible at my job” can become “I have strengths and areas to improve, just like everyone else.”

  • Write It Down: Journaling your thoughts and the evidence for and against them can help clarify thinking and track progress.

  • Practice Mindfulness: Notice your thoughts without judgment, recognizing that they are not facts and do not have to dictate your actions.

  • Use Socratic Questioning: Challenge irrational beliefs by systematically examining their validity, asking questions such as, “What would I say to a friend who had this thought?” or “What’s the worst that could realistically happen?”

  • Seek Feedback: Talk to trusted friends, family, or a therapist to gain new perspectives and challenge distorted thinking (Rosenau, 2022; Optimum Joy, 2023).

Conclusion

Not every thought that enters your mind is a fact. Our brains are wired to create stories, but it is our responsibility to discern which ones serve us and which ones keep us stuck. By learning to recognize, question, and reframe our thoughts, we can break free from unhelpful patterns and move toward a healthier, more grounded perspective.

References

If you’re struggling with negative thoughts, consider reaching out to a mental health professional who can help you learn to challenge and reframe unhelpful thinking patterns. Remember: thoughts are not facts, and you have the power to change your relationship with them.

Stacey Kamp
Previous

The Avoidance Trap
Next

Resistance in Therapy