The Cognitive Distortion Interrupter

Separate Fear from Fact

When destabilized, the mind fills gaps with narrative.

This tool helps you separate interpretation from reality.

Distortion: Assuming the worst possible outcome.
Interrupt: What is most likely — not most frightening?

Distortion: Assuming you know what others think.
Interrupt: What has actually been said — explicitly?

Distortion: Using “always” or “never” based on limited incidents.
Interrupt: What is consistently true across time?

Distortion: Believing emotions equal facts.
Interrupt: What objective evidence exists?

Distortion: Seeing only extremes.
Interrupt: What are the shades of gray?

Distortion: Equating a mistake with identity.
Interrupt: What would I say to a friend in this position?

Distortion: Assuming everything is outside your control — or entirely your fault.
Interrupt: What is actually within my influence right now?

Closing Anchor