Welcome back! In today’s episode, we’re continuing our series on cognitive distortions—those automatic, often false thought patterns that twist how we see ourselves, others, and even God. This week, we’re talking about one of the most common and damaging distortions: Labeling.

Labeling is when we assign a negative identity to ourselves or someone else based on a single moment, mistake, or behavior—like saying “I’m a failure,” “She’s selfish,” or “He’s lazy.” Over time, these labels can become self-fulfilling prophecies, shaping our choices, emotions, relationships, and even our spiritual lives.

But there’s hope: we’re not defined by our worst moments or what others say about us. We’re defined by who God says we are. In this episode, we’ll explore how to identify labeling thoughts, challenge them with truth, and walk in freedom.

TIMESTAMPS

[01:20] Cognitive distortions as twisted mental filters

[02:03] What Labeling is—and why it’s such a powerful cognitive distortion

[02:45] Real-life examples of how labeling shows up in relationships, parenting, and self-talk

[03:18] How negative labels become internalized and affect our identity, decision-making, and spiritual growth

[04:53] Signs you may be stuck in labeling language (like “always,” “never,” “I’m such a…”)

[05:27] 3 Tips for identifying labels

[06:41] What Scripture says about the power of our words—and why it matters

[08:25] How to find freedom from false labels

[09:38] Choose Life Challenge

1. Labels Aren’t Just Words—They’re Identity Shapers - Discover how one offhand comment or inner criticism can silently shape how you see yourself, your choices, and even your worth. Are you unknowingly living under a false identity?
2. The Words You Speak (Even in Your Head) Carry Spiritual Weight - Learn why Scripture says your tongue has the power of life and death—and how negative labels can block the freedom Jesus died to give you.
3. Healing Begins with One Powerful Question - Before you label yourself or someone else, ask this: Is this really true… or just one moment I’m turning into a name? Find out how this simple shift can begin renewing your mind and restoring your parenting, relationships, and self-talk.
4. Labels (and lies) have no power unless we choose to believe them.

DISCLAIMER

I am a licensed professional counselor, however this podcast (and the info shared on my blogs and social media) is not therapy. It is for informational purposes only; this is not a professional therapy relationship; and it is not personal advice to your specific situation. If you wonder whether professional counseling may be helpful for you in this season of life, check out this article that outlines when you might need to seek the help of a professional counselor and how to find a good one: https://shelleyspence.com/how-to-find-a-christian-counselor

LINKS

How to Find a Christian Counselor:

https://shelleyspence.com/how-to-find-a-christian-counselor

Sign up for my Inner Circle newsletter:

Https://shelleyspence.com

NEXT EPISODE:

Ever feel overwhelmed by all the 'shoulds' in your life? Join us next week as we...

In this episode, we’re diving into the world of cognitive distortions—those automatic thought patterns that feel true in the moment but aren't grounded in reality. Specifically, we’re focusing on catastrophizing—when your brain jumps to the worst-case scenario with little (or no) evidence.

From social anxiety to spiritual discouragement, we explore how these distorted thoughts can fuel fear, anxiety, and insecurity—and keep us stuck in emotional and spiritual bondage. But there's hope. You can renew your mind, quiet your soul, and walk in the peace Jesus died to give you.

TIMESTAMPS

[01:05] What cognitive distortions are and why they matter

[02:30] How catastrophizing shows up in everyday life

[03:30] Real-life examples that may sound way too familiar

[04:27] Why our thought life deeply affects our emotions, actions, and spiritual health

[05:43] 4 powerful steps (plus a bonus step!) to take every thought captive and replace lies with God’s truth

[07:50] Encouragement and practical steps to walk in peace, not panic

1. Not Every Thought is True - Cognitive distortions like catastrophizing feel real, but that doesn’t make them true. Just because a thought pops into your head doesn’t mean it deserves your agreement.
2. Your Thought Life Shapes Your Spiritual Life - When you constantly expect the worst, it robs you of peace and fuels fear. Taking thoughts captive is a spiritual practice that leads to freedom.
3. You Can Learn to Quiet Your Soul - You can interrupt anxious thought patterns, calm your emotions, set your mind on God, and experience His peace—even in the middle of life’s chaos.

DISCLAIMER

I am a licensed professional counselor, however this podcast (and the info shared on my blogs and social media) is not therapy. It is for informational purposes only; this is not a professional therapy relationship; and it is not personal advice to your specific situation. If you wonder whether professional counseling may be helpful for you in this season of life, check out this article that outlines when you might need to seek the help of a professional counselor and how to find a good one: https://shelleyspence.com/how-to-find-a-christian-counselor

LINKS

How to Find a Christian Counselor:

https://shelleyspence.com/how-to-find-a-christian-counselor

Sign up for my Inner Circle newsletter:

Https://shelleyspence.com

NEXT EPISODE:

Join us next week, as we’re talking about another cognitive distortion: labeling. Ever mess up and immediately call yourself a failure, a mess, or the worst? That’s labeling—and it’s way more damaging than we think. Next episode, we’re breaking down why you’re more than the name your inner critic gives you.

As always, I’m cheering you on as you break free from what’s holding you back and keeping you stuck.

Ever missed one workout and felt like a failure, so you skipped the remaining workouts that week? Or maybe one mistake has you convinced you're an absolute failure?

Welcome to the exhausting world of All-or-Nothing Thinking—a sneaky cognitive distortion that traps us in extremes and keeps us stuck in shame, burnout, and unrealistic expectations.

In this episode, we’ll unpack:

• What All-or-Nothing Thinking looks like in everyday life
• How it impacts our emotions, habits, and even our spiritual walk
• The biblical truth that sets us free from toxic perfectionism
• How to identify and replace distorted thoughts

We’re flipping the switch from black-and-white thinking. Tune in to learn how to tear down mental strongholds, embrace the “middle ground,” and start walking in freedom—one captured thought at a time.

TIMESTAMPS

[01:08] Cognitive Distortions and thinking errors

[02:20] What All-or-Nothing Thinking looks like in everyday life

[04:20] How it impacts our emotions, habits, and even our spiritual walk

[06:04] The biblical truth that sets us free from toxic perfectionism

[07:17] How to identify and replace distorted thoughts

KEY TAKEAWAYS

To identify All or Nothing Thinking: listen for extremes: "I hate...," "The is the best/worst...," "I/you always/never," "Everyone/no one"

We don't overcome negative thoughts by choosing not to think about them.

DISCLAIMER

I am a licensed professional counselor, however this podcast (and the info shared on my blogs and social media) is not therapy. It is for informational purposes only; this is not a professional therapy relationship; and it is not personal advice to your specific situation. If you wonder whether professional counseling may be helpful for you in this season of life, check out this article that outlines when you might need to seek the help of a professional counselor and how to find a good one: https://shelleyspence.com/how-to-find-a-christian-counselor

LINKS

How to Find a Christian Counselor:

https://shelleyspence.com/how-to-find-a-christian-counselor

Sign up for my Inner Circle newsletter:

Https://shelleyspence.com

NEXT EPISODE:

Catastrophizing - If your brain loves jumping to the worst-case scenario, grab your emotional parachute—we’re diving in!

I’m cheering you on as you break free from what’s holding you back and keeping you stuck.