06/05/2025
Cognitive Distortions
definition
The physical sensations that show up in your body when your nervous system reacts to stress, fear, or emotional overwhelm—often before your thoughts even catch up. These can look like muscle tension, shallow breathing, a tight chest, nausea, or a racing heart.
We tend to focus on “fixing the thought,” but your body might still be sounding the alarm.
Somatic Experiencing helps you tune into these cues and respond with care—not panic.
Tips to Navigate Cognitive Distortions:
🍄🟫 1. Slow it down
If your thoughts are spiraling, pause. Shift focus to the body. Ask:
“What sensation is most noticeable right now?”
Name it without judgment—tight jaw, heavy chest, fluttery stomach.
🍄🟫 2. Regulate before you reframe
Instead of jumping straight into fixing the thought, try grounding first:
* Place your feet flat on the floor
* Press your palms together
* Take a long, slow exhale
Then, once your body feels steadier, revisit the thought. You’ll approach it from a more regulated state.
🍄🟫 3. Offer safety signals
Touch your heart or belly, hum, rock gently, or find something in your space to orient to (color, texture, sound). These cues tell your nervous system: We’re okay now.
🍄🟫 4. Use curiosity, not criticism
When distortions show up, try asking:
* “Is this the whole story?”
* “What might my body be trying to protect me from?”
* “What’s a gentler truth I can offer myself right now?”
Healing happens when we learn to listen to the whole system—mind and body.
You don’t have to “think better” to feel better. Sometimes you just need to feel safe enough to think clearly again.
