In CBT, one of the most powerful ways to do that is by asking a deceptively simple question:
“What’s the evidence?”
Why This Question Works
Our brains can often takes a fear or belief and present it like it’s a fact.
“I’ll fail.”
“People will judge me.”
“If I don’t get this exactly right, everything will fall apart.”
But most of the time, we’re not reacting to reality—we’re reacting to a story our mind is telling us.
That’s where this question comes in.
It helps us step back, pause the emotional spiral, and evaluate the thought like a detective, not a judge.
Try It: “What’s the Evidence?”
Here’s how to use this question in the moment:
Step 1: Catch the Thought
“If I don’t give a perfect presentation, everyone will think I’m incompetent.”
Step 2: Ask:
“What’s the evidence for this?”
What facts actually support the fear?
You might say:
“I stumbled over my words last time and felt awkward.”
“I’m not as experienced as some of my coworkers.”
These are real observations, but feelings aren't facts.
So now:
Step 3: Ask:
What’s the evidence against this?
What facts suggest this thought might not be true?
You might come up with:
“I’ve given several presentations before that went really well.”
“My manager keeps giving me more responsibilities, not fewer.”
“People have told me they appreciate how clear and thoughtful I am.”
“Most people aren’t judging me as harshly as I judge myself.”
Suddenly, the thought starts to lose its grip.
Why This Matters
The more you practice, the easier it becomes to say,
“Wait. That might not be true.”
“There’s more to the story.”
And that’s where freedom starts.
You can’t always stop negative thoughts from showing up.
But you can stop them from running the show.
And that changes everything.
