Think Better, Feel Better: How CBT Helped Me Rewire My Mindset

How CBT Changed My Life: A Journey Toward Healing and Growth

We don’t always realize how much of our day runs on autopilot. This is especially true for our thoughts. That quiet voice in your head whispers, “I’m always messing this up” or “They probably don’t like me.” This voice shapes your entire emotional experience. That was me for a long time.

I didn’t realize how many of my reactions were rooted in old programming. These were stories I picked up in childhood, beliefs I thought were mine, but weren’t. I didn’t even question them because they felt so true.

Why I Was Drawn to CBT

I’ve always been interested in helping others heal. However, there was a point when I had to ask, “What about my own thoughts?” I was diligently working on external matters. I practiced yoga and energy healing while helping others find their paths. Inside, I still struggled with doubt, shame, and that old fear of “not being enough.”

I found myself reacting to issues that didn’t require a reaction. I was drained from overthinking conversations that lasted only two minutes but haunted me for hours. Even compliments felt suspicious. It was as if my brain had trained itself to expect the worst, calling that “being realistic.”

When I found CBT, it was like discovering a manual I had never received. It provided me with a language for what I’d been feeling, along with a system to start unwinding it. As someone who works in holistic wellness, it felt powerful to find a modality that aligned so well with energy healing, breathwork, and the chakra system.

Real Talk: Thought Spirals Are Real

Let’s consider a scenario. You’re left “on read” by someone you care about. Your first thought might be:

“They’re ignoring me. I must’ve done something wrong.”

That single thought can ignite feelings of anxiety, shame, or rejection. Often, this leads to over-apologizing or ghosting them back to regain a sense of control. This illustrates a CBT cycle in action.

The goal of CBT isn’t to shame yourself into thinking positively. Instead, it encourages you to observe, understand, and reframe your thoughts with compassion.

My Favorite CBT Tool: The 4 C’s

Here’s how I use CBT in my daily life and what I share with my clients:

1. Catch the Thought: Identify the exact words you used on yourself.

2. Check the Feeling: What emotion arose? Where do you feel it in your body?

3. Challenge the Belief: Is that thought 100% true? Or is it an outdated story still in control?

4. Change the Pattern: Choose a more balanced or supportive thought.

   
   

Example:

Thought: “I’m terrible at this.”

Reframe: “I’m still learning, and that’s okay.”

That little shift? It changes everything.

Why CBT Belongs in Holistic Healing

CBT works beautifully alongside energy work, chakra healing, journaling, and breathwork. The body stores emotional memories, but it often starts with a thought that pulls the thread and unravels your nervous system.

CBT equips you with tools to halt the unraveling before it escalates into a full-blown spiral. You can combine it with:

• A grounding breath practice

• Journaling while holding your throat chakra stone

• A tapping session

• Or simply pausing to ask: Is this thought even mine?

  
  

By doing this, you begin to feel more in control—not of others, but of your own internal experience.

Engaging in Reflection

Try this reflection exercise:

• What’s one repetitive thought you’ve noticed yourself saying this week?

• How does that thought make you feel physically, emotionally, and energetically?

• What’s a more compassionate or realistic version of that thought?

  
  

The Power of CBT

CBT doesn’t erase the past. Instead, it helps you rewrite your present. It won’t transform you into a robot who never reacts. However, it will empower you to respond rather than just react.

For me, CBT acted as a bridge linking trauma to healing, separating stories from truth, and transforming mere survival into actual thriving.

You are not required to accept every thought that crosses your mind. You can choose to meet them with curiosity instead of judgment. When you master this, you start to change not just your mind but your entire life.

CBT is a transformative tool that can help you uncover new depths in your emotional journey. So, are you ready to embark on this path?

Take that first step today. Discover the world of CBT and regain control over your thoughts and feelings.