CBT takes time. And it works differently for everyone. Be patient with it and it can help.

Recognizing and labeling distorted thoughts is difficult without someone (a therapist) to guide you. This makes perfect sense: If we saw how our thoughts were distorted, we'd easily fix them ourselves. In this way, I may not realize how a certain thought of mine is an overgeneralization because to me, it's true! That's where the true hurdle is. Often times people need to learn to trust their therapist to help them see how their thoughts are distorted.

If you cannot afford a therapist, there is also coaching, which is cheaper. Even still, you can rely on close friends, as long as you trust them, and get their honest opinions on how some thoughts may be distorted. The only problem with this is that they won't be trained and may give you advice that is more harmful than helpful.

Either way, you will come to understand your own thoughts more and more over time. And as you do, recognizing them will become slightly easy and quicker, then labeling them will do the same. As you continue to practice, it will become more and more natural. For me, it took years to root out the cognitive distortions I rely on, and I still find them today. I always will. But now I have the tools needed to combat them.

You have our support. You're doing great, just keep going!