Exaggerating

Exaggerating is when:

• The facts are smaller, but your words make them sound huge.
• You use words like always, never, everyone, nobody.
• Stories get “upgraded” so other people notice or take you seriously.

It usually comes from big feelings, not from lying on purpose.

It can be common in neurodivergent brains for a number of reasons:

• Big emotions: your feelings can be huge, so your words match the feeling, not the facts.
• RSD (rejection sensitivity): if you feel hurt or ignored, your brain might say “They all hate me” even if only one person was mean.
• Wanting to be believed: if you feel people don’t listen unless it’s dramatic, your stories may get louder and bigger.​

Notice your “always/never” words
When you catch yourself saying:

• “I always fail”
• “Nobody likes me”
• “It was the worst ever”

Pause and ask: “Is that really true, or is that my feeling talking?”

This is a form of CBT, or Cognitive Behaviour Therapy.

Try “my brain is saying…”
Instead of “Everyone hates me,” try:

• “My brain is telling me everyone hates me, because I feel really rejected right now.”

Practice checking the facts
Ask:

• “How many people, really?”
• “Has this always happened?”
• “Is there one example that doesn’t fit this story?”

Use exaggeration for art, not self-attack
Big emotions are amazing for:

• Stories
• Comics
• Writing
• Music

You can pour your drama into creativity instead of using it only to beat yourself up.

You’re not bad for exaggerating. It’s your brain trying to show how big the feeling is. Learning to separate feelings from facts is a skill, and you’re allowed to take time to build it.