Is It a Bad Day—or Just Your Inner Critic?

Ever wake up feeling off, only to realize later it’s not really about the day—it’s about the running commentary in your head?

Maybe you’re sitting in a meeting and suddenly hit with thoughts like:“I don’t belong here.”“I’m not good enough.”“Why can’t I just get it together?”“I hate the way I look.”

When you’re in it, these thoughts can feel like facts. But in Cognitive Behavioral Therapy (CBT), we call them automatic thoughts—the mental background noise that quietly shapes how we feel, act, and move through the world. They don’t always reflect reality, but they do have real emotional impact.

The good news? Once we learn to recognize these patterns, we can change how we respond. CBT isn’t about flipping negative thoughts into sunshine and rainbows—it’s about looking at the full picture. That includes the facts, the feelings, and the flexibility to see more than just the worst-case scenario.

Let’s take a look at some common negative thoughts and how to reframe them:

💭 “I don’t belong here.”→ “I feel like I don’t belong, and I don’t know if that’s true.”

💭 “I’m not good enough.”→ “I feel like I’m not good enough—but I don’t always feel this way.”

💭 “Why can’t I just get it together?”→ “Here’s what I’m doing well, and here’s what I want to work on.”

💭 “My clothes don’t fit right.”→ “I feel uncomfortable in my clothes today, but someone complimented my outfit this morning.”

If these sound like small shifts, it’s because they are. But over time, these small shifts make a big difference in your mood, confidence, and ability to manage stress.

Try this one-sentence tool when your thoughts start spiraling:

“Would I say this to someone I care about?”If the answer is no—it’s worth exploring a more balanced, compassionate alternative.

Our thoughts are powerful. But they’re not always accurate. When we begin to notice them and make room for new perspectives, we build emotional flexibility—and from there, things start to feel less overwhelming and more manageable.

If you’re feeling stuck in anxious or self-critical thought loops, know that it doesn’t have to stay that way. There are real tools and support available, and you don’t have to figure it out alone.