Putting Thoughts On Trial | Cognitive Behavioral Therapy (CBT) Techniques
March 05, 2026
By Erin Dos Reis, LCSW, Clinical Director, Teen Mental Health Programs
What are Cognitive Distortions?
THIS IS GOING TO LAST FOREVER.
That type of thinking is easy to get sucked into right now. Even the line at the grocery store feels long these days. We all think that way sometimes. But for those of us who already struggle with mood episodes, and have thoughts such as, “I am never going to get better," this type of thinking is very familiar. Cognitive distortions are something that we all experience.
Most Common Cognitive Distortions
Fortune Telling
Fortune Telling is when we try to predict the future and believe our predictions as if they are true.
Catastrophizing
Catastrophizing is a way of thinking that assumes things are worse than they are or will have a far worse outcome than is realistic.
These distorted thoughts are just that: inaccurate patterns of thinking. As difficult as it may be, we need to be mindful of our way of thinking throughout the day.
CBT Techniques
Putting Thoughts on Trial
One common Cognitive Behavioral Therapy (CBT) technique is called “putting thoughts on trial.” When we use this technique, we evaluate the evidence for and the evidence against the thought. We pretend that we are bringing the thought to a judge, and we need to show the judge evidence based on facts and not on feelings.
Finding evidence against a thought can be difficult on your own, so don’t be afraid to ask for help. When you feel like you have evaluated all of the evidence, see what the verdict is.
Socialization
Sometimes it can be difficult to focus on challenging negative thoughts, especially if you are dealing with depression and/or anxiety. Right now we are being told to be “socially distant” but remember isolation is a symptom of depression and not the best thing for your mental wellness. So being “socially distant” doesn’t mean we can’t be alone together. Call your friends, video chat, or download an app that lets you watch Netflix with your friends.
Grounding Techniques
If your anxiety is so high that you find it difficult to focus on challenging a thought, use grounding techniques to bring you to a more centered place to help calm down.
Box Breathing Technique
- Inhale for four seconds
- Hold for four seconds
- Exhale for four seconds
- Hold for four seconds
- Repeat as needed
Challenging Your Thoughts
After you finish this breathing technique, try to challenge the thought again. If you are still having trouble, try another grounding technique. “Social distancing” doesn’t mean you can’t go outside. Go for a walk and get some sunshine. It is amazing how twenty minutes of sunshine can help ground you and improve your mood.
Let me be the first to say, challenging your thoughts can be exhausting, so don’t be shocked if you are completely wiped out while doing this, but it’s worth the effort. Only when we are able to recognize when thoughts are distorted is when we can actually begin to challenge them.
Helping Teens Challenge Their Thoughts
These types of thinking patterns are particularly common during adolescence, when emotional experiences can feel overwhelming and difficult to manage. Within our Teen Mental Health Programs, clinicians help adolescents identify cognitive distortions and practice CBT skills such as evaluating the evidence for and against their thoughts. Developing these skills early can help teens build healthier ways of responding to stress, anxiety, and depression.
You Are Not Alone
The important thing to remember when it comes to the current situation is that you are not alone. You are not the only one experiencing these thoughts. Keep going until the distress passes, because it will pass.
It will not last forever. Nothing does.
About The Author
Erin Dos Reis, LCSW
Clinical Director, Teen Mental Health Programs
Erin Dos Reis is a Licensed Clinical Social Worker with over 10 years of clinical experience. Before joining HopeWay in 2016, she worked at Cohen Children’s Medical Center as a Social Worker. While there, she worked on multiple units, including in the medical and behavioral health emergency rooms, medical/surgical, PICU, NICU, and oncology. In her role, Erin provided case management, crisis intervention, and ongoing therapeutic interventions with patients. This role helped her understand the value of an integrated approach, leading her to choose HopeWay as the next step in her career when she moved to North Carolina from New York. Erin joined the HopeWay team as a Primary Therapist where she has led groups, provided psychoeducation to the community, held first responder support groups during the COVID pandemic, managed an individual caseload, led a community family support group, and provided individual therapy to adult clients. Erin also has treated clients in our outpatient practice, HopeWay Psychiatry & Associates.
As the Clinical Director of the Teen Mental Health Program, she is responsible for providing supervision to the clinical staff, program development and oversight of daily operations.
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