The CBT Triangle: Thoughts, Feelings, Behaviors
Learn how thoughts, feelings, and behaviors are interconnected and how changing one can affect the others.
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The CBT Triangle
Cognitive Behavioral Therapy (CBT) is based on the idea that our thoughts, feelings, and behaviors are all connected. Understanding this connection gives us power to create positive change.
The Three Components
Thoughts (Cognitions)
The way we interpret situations and events. Our thoughts include beliefs, assumptions, and automatic thoughts that pop into our minds.
Feelings (Emotions)
Our emotional responses to situations. Feelings are influenced by our thoughts and can range from joy to sadness, anxiety to calm.
Behaviors (Actions)
What we do in response to our thoughts and feelings. This includes both actions we take and actions we avoid.
How They Connect
Each corner of the triangle influences the others:
- Thoughts → Feelings: The way we think about a situation affects how we feel about it.
- Feelings → Behaviors: Our emotions influence the actions we take.
- Behaviors → Thoughts: Our actions can reinforce or challenge our beliefs.
Example
Situation: A friend doesn't reply to your text
- Thought: "They must be upset with me"
- Feeling: Anxious, worried
- Behavior: Sending multiple follow-up texts, avoiding the friend
Alternative thought: "They might be busy"
- Feeling: Neutral, understanding
- Behavior: Going about your day normally
The Power of Change
By changing any one part of the triangle, we can influence the others. This is why CBT often focuses on identifying and challenging unhelpful thoughts.
Reflection Questions
Prompts you can use yourself or share with a client.
- 1
Can you think of a recent situation where your thoughts influenced your feelings?
- 2
What behaviors do you notice when you feel anxious or stressed?
- 3
How might changing your thoughts about a situation change how you feel?
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