Cognitive Behavioural Therapy (CBT) is a powerful and effective form of psychological intervention that has been proven to help people with a wide range of mental health conditions, including anxiety, depression, eating disorders, and more. Cognitive behavioral therapy is based on the idea that our thoughts, emotions, and behaviours are all interconnected. When we have negative thoughts, it can lead to negative emotions and behaviours. On the other hand, when we have positive thoughts, it can lead to positive emotions and behaviours.
The cognitive behavioral therapy triangle is a conceptual model that illustrates this interconnection. The cognitive triangle has three sides; thoughts feelings and behaviors. At the top of the triangle are our thoughts and interpretations of the world around us. They can be positive, negative, or neutral. In the middle of the cognitive triangle are our emotions. Our emotions are feelings about our thoughts and experiences. They can be both pleasant or unpleasant. At the bottom of the cognitive triangle are our behaviours and what we do in response to our thought patterns and emotions. They can be helpful or unhelpful.
The CBT Triangle is a dynamic model, which means that the three sides are constantly interacting with each other. For example, if we have a negative thought, it can lead to a negative emotion, which can then lead to a negative behaviour. Conversely, if we have a positive thought, it can lead to a positive emotion, which can then lead to a positive behaviour. In this post, we explore the different elements of the CBT triangle and how one element affects the other.
The CBT Triangle Explained
As touched on above, the CBT Triangle is a model depicting the intertwined relationship between our cognitions (thoughts), emotions (feelings), and actions (behaviours). Essentially, picture a triangle with each point representing one of these elements. The guiding principle is that each point influences and is influenced by the others. For example, a negative thought can trigger a sequence of unpleasant emotions, which may then compel us to act in a certain way.
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Thoughts
Thoughts often ignite the process within the cognitive behavioral therapy CBT Triangle. A thought might be a deeply rooted belief about ourselves, such as ‘I am not good enough’, or our interpretation of an event, like ‘they didn’t say hello because they dislike me’. Our brains are predisposed to follow established patterns, and these automatic thoughts can be firmly embedded, setting the tone for the emotional and behavioural responses that follow.
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Feelings
Feelings or emotions are our internal responses, frequently provoked by our thoughts. If one harbours the belief of inadequacy, emotions of worthlessness or sadness might be elicited. Emotions can be nuanced and intense, driving us towards behaviours that can either reinforce or counter our initial thoughts.
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Behaviours
Behaviours are the actions we undertake as a result of our thoughts and emotions. If one feels inadequate, this might lead to shunning social engagements or shirking tasks where failure is feared. Such behavioural responses can, regrettably, affirm the original thought, ensnaring us in a self-sustaining cycle.
The Impact of Modifying a Single Element
The CBT Triangle’s true value lies in the fact that by adjusting just one element, the entire system can be affected. For instance, by disputing the accuracy of the thought ‘I am not good enough’ and substituting it with a more balanced perspective. For example, ‘I have a mixture of strengths and weaknesses’, our emotions might evolve towards self-acceptance, and our actions may become more assertive, thus breaking the negative loop.
Searching for a Private CBT Therapist?
Interested in CBT, and looking for a private therapist or mental health professionals near you? Dr. Mariam Majid, with over two decades as a clinical psychologist in the NHS and as an accredited CBT and EMDR practitioner in Newcastle, helps individuals overcome psychological issues through tailored, evidence-based approaches. If you are interested in cognitive behavior therapy, then contact Mariam Majid today. You can get in touch by phone on: 07505 632 399 or email at mmajid05@aol.com.
