Feeling Stuck in Your Thoughts?
Feeling Stuck in Your Thoughts? A Non-Pathologizing, Decolonized Guide
This is for you if…
- Thought records felt invalidating or like they were arguing with your lived experience.
- You want tools that honor survival wisdom and culture, not “fix” you.
- You’re looking for decolonized, body-anchored ways to get unstuck.
non-pathologizing decolonized CBT trauma-informed
Why an alternative to pathologizing CBT?
Many of us were taught to call certain thoughts “distortions.” At CWH, we treat them as protective patterns—adaptations that helped you and your people survive. Instead of “correcting” your mind, we update strategies to fit your life now.
7 Protective Patterns (with non-shaming practices)
1) Protective Prediction formerly “catastrophizing”
It’s trying to keep you ready. Thank it, then widen the future.
- Try: name worst / likely / best → choose one grounded step; pair with a slow exhale.
2) Deep Memory Weaving formerly “overgeneralization”
It links today to past wisdom. Keep the lesson, update the rule.
- Try: “What’s the same—and what’s new?” Gather one fresh data point before acting.
3) Heart Knowledge formerly “emotional reasoning”
Feelings carry truth. Add context, don’t erase the signal.
- Try: “I feel ___ because I need ___.” Then ask: “Is my story updated to today?”
4) Protective Focus formerly “mental filter”
Your attention scans for risk. Add supports into view.
- Try: 3:1 scan—name three neutral/helpful facts for each risk noticed.
5) Community Consciousness formerly “should statements”
It tracks responsibility and care. Keep values, restore consent and capacity.
- Try: “Because I value ___, I choose ___ today (right-sized for my capacity).”
6) Protective Awareness formerly “selective attention”
It notices what needs tending. Balance wide view with one do-able step.
- Try: Zoom out → zoom in. Time-box a 5-minute scan, then rest eyes/neck.
7) Intuitive Knowing formerly “mind reading”
It reads the room to navigate power. Verify kindly; separate what’s yours from what’s not.
- Try: “Here’s what I’m sensing—does that land for you?” Sort: mine / theirs / shared.
Don’t like “challenge the thought”? Try these non-pathologizing swaps
- Name the protector → offer a role update: “Thank you, Protective Prediction. Today, help me plan one step, not the whole crisis.”
- Widen, don’t argue: Add two additional plausible stories alongside the scary one.
- Body before logic: 4 slow exhales, feet on the floor, shoulders drop—then decide.
- Values micro-choice: “Given my values, what is a 1% move I can take?”
Mini worksheet: update without erasing
Pattern I’m honoring: __________
Its wisdom: __________
Risk when overused: __________
Small practice I’ll try: __________
Support I’ll call on: __________
How I’ll know it helped: __________
If CBT felt invalidating: You’re not “resistant.” Your mind adapted to real conditions. We’ll keep the wisdom and evolve the strategy.
FAQs for folks who don’t want pathologizing approaches
- What if CBT thought records made me feel gaslit?
-
You’re not alone. We start by validating the context your mind adapted to, then we add options (body-based safety, wider stories) so you can choose—not argue with yourself.
- How do I work with my thoughts without pathologizing them?
-
Name the pattern as a protector, thank it, check “Does this fit today?”, then try one small, values-aligned action. Update, don’t erase.
- Is there a decolonized alternative to cognitive restructuring?
-
Yes—reframing as protective patterns, widening possibilities (not “correcting”), and adding body cues of safety before making choices.
- Can I do this if I’m dealing with anxiety or ADHD?
-
Absolutely. Keep steps tiny, externalize supports (timers, checklists), and stack body-first cues before thinking work.
- How do systems and oppression show up in my thinking patterns?
-
Living within racism, sexism, classism, ableism, heterosexism, and coloniality trains vigilance and preparedness. We honor that context instead of blaming you.
Care that doesn’t pathologize
We offer culturally responsive, trauma-informed therapy in Los Angeles (virtual + in-person). If you want support applying these practices in real time, we’re here.
Tags: non-pathologizing therapy decolonized CBT trauma informed get unstuck los angeles therapy
Gentle support for when thinking feels stuck—without pathologizing your mind.
