Did you ever wonder where your feelings and emotions come from ? Although it may seem like they sometimes come out of nowhere, or are caused by events that happen to us, this is not the case. Research shows that our feelings are strongly influenced by our thoughts. In fact, our thoughts, feelings, and behaviors are all interconnected !
A model that explains this process is called the Cognitive Model (or CBT Model). I’ll explain why it’s helpful to know this model in a minute. For now, here’s how it works:
A model that explains this process is called the Cognitive Model (or CBT Model). I’ll explain why it’s helpful to know this model in a minute. For now, here’s how it works:
A situation (event) occurs- it could be anything (failing a test, having a dentist appointment, someone laughs at us, etc.)- and this event triggers a thought about this event. The thought then triggers an emotional response and a behavioral response. So, the simple “formula” is this:
Situation > Thoughts > Emotions > Behavior
Here are two examples:
Situation: You see a dog > Thought: “The dog is dangerous” > Emotions: Scared, anxious > Behavior: You run,
Situation: You see a dog > Thought: “The dog is so cute” > Emotions: Calm > Behavior: You pet the dog
You can see by the examples that it’s not the situation (seeing a dog) that causes the emotions, it’s a person’s thoughts about the situation (“the dog is dangerous” or “the dog is cute”) that causes the emotions and subsequent behavior.
So, why is it important to understand the Cognitive Model ? It shows how our thoughts, feelings, and behavior are interconnected. Also, you can learn ways to intervene at different points in the “cycle” to actually change your unhelpful thoughts, emotions, and behavior ! I’ll talk more about how to do this in future postings.
For now, practice analyzing situations using this model whenever you are feeling uncomfortable emotions throughout the week. Use the attached worksheet to help identify the situation, your thoughts, your emotions, and your behavior. This is the first step in learning how to deal with challenging emotions.
Situation > Thoughts > Emotions > Behavior
Here are two examples:
Situation: You see a dog > Thought: “The dog is dangerous” > Emotions: Scared, anxious > Behavior: You run,
Situation: You see a dog > Thought: “The dog is so cute” > Emotions: Calm > Behavior: You pet the dog
You can see by the examples that it’s not the situation (seeing a dog) that causes the emotions, it’s a person’s thoughts about the situation (“the dog is dangerous” or “the dog is cute”) that causes the emotions and subsequent behavior.
So, why is it important to understand the Cognitive Model ? It shows how our thoughts, feelings, and behavior are interconnected. Also, you can learn ways to intervene at different points in the “cycle” to actually change your unhelpful thoughts, emotions, and behavior ! I’ll talk more about how to do this in future postings.
For now, practice analyzing situations using this model whenever you are feeling uncomfortable emotions throughout the week. Use the attached worksheet to help identify the situation, your thoughts, your emotions, and your behavior. This is the first step in learning how to deal with challenging emotions.