By Brecken Wilkinson, MS / Outpatient Therapist | March 25, 2026
At Ensō, we often talk about the “internal landscape”—that quiet, busy world inside our minds where we process every conversation, glance, and text message. This landscape is where we live, and it certainly feels like our reality. But a vital part of the healing journey is asking ourselves a gentle, curious question: Is what I’m feeling the whole truth?
The Stories We Tell Ourselves
We have all been there: You send a vulnerable message to a friend. You see the “read” receipt, but the bubbles don’t appear. No reply comes.
In the silence of those minutes, your mind begins to weave a story. They’re mad at me. I said too much. I’m a burden. In that moment, the anxiety in your chest is a physical reality. Your heart races, and the “truth” of their rejection feels absolute.
But this is where we pause and breathe. While your feelings are 100% valid, they are not always facts. Our minds are wired to protect us, and often, that protection looks like jumping to the darkest conclusion to prepare us for the worst.
Why Our Minds “Fill in the Blanks”
Our brains are incredible, but they are also efficiency-seekers. When there is a gap in information, the brain doesn’t like the vacuum of the unknown—so it fills it.
Unfortunately, when we are stressed or struggling with our mental health, the “data” our brain uses to fill those gaps usually comes from our past wounds, insecurities, or old fears. We call these “brain glitches” or cognitive distortions. They aren’t flaws in your character; they are simply unhelpful patterns of thinking that have moved in and made themselves at home.
Recognizing the “Glitches”
In our work together at Ensō, we will learn to name these patterns. Naming them takes away some of their power. You might recognize a few of these:
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Mind Reading: Feeling certain you know what someone else is thinking (and assuming it’s something negative about you).
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Catastrophizing: When a small silence turns into the end of a friendship in your mind.
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Emotional Reasoning: Believing that because you feel lonely or guilty, you are unlovable or wrong.
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All-or-Nothing Thinking: Seeing life in black and white. If a day isn’t “perfect,” the mind labels it a “total failure.”
Returning to the Present: A Gentle Practice
Challenging these thoughts isn’t about forced positivity or “just thinking happy thoughts.” It is about seeking the truth with a compassionate heart. The next time your mind starts to spiral, try these three steps:
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Exhale and Externalize: Get the thought out of your head and onto paper. Seeing it written down helps you look at the thought rather than through it.
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Gather Evidence: Softly ask yourself, “What do I actually know for sure?” Stick to the observable facts. The fact is: The text was read. The feeling is: They are mad. Separate the two.
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Offer a Kinder Alternative: What is a more balanced possibility? Perhaps: “They read it while walking into a meeting and forgot to hit reply.” Both stories are possibilities, but one allows you to breathe.
Finding Your Center
Healing happens in the space between our perceptions and reality. It takes courage to question the stories your brain tells you, especially when those stories feel so loud.
Remember, your brain is trying its best to keep you safe, but it isn’t always right. You are allowed to question your perceptions. You are allowed to seek the reality that sits underneath the fear.
Next time the “bubbles” don’t appear, take a deep breath. You are okay, you are enough, and the story isn’t over yet.
Ensō Mental Health is here to help. We offer support to help you navigate the “glitches” and we will help you find a path to move forward . Schedule an appointment to see how we can support you.
