CBT Triangle
The CBT Triangle is a core concept of Cognitive Behavioral Therapy (CBT), illustrating the connection between thoughts, emotions, and behaviors. This framework helps you understand how each of these elements influences the others, often creating patterns that shape your mental and emotional well-being. By becoming aware of these connections, you can begin to identify and shift unhelpful patterns to promote healthier responses.
The Three Components of the CBT Triangle
Thoughts:
What you think about yourself, others, and the world influences how you feel.
Example: “I’ll never be good at this” can trigger feelings of frustration or hopelessness.
Emotions:
Your emotions are shaped by how you interpret situations and events.
Example: Feeling anxious when you think you won’t meet expectations.
Behaviors:
How you act is often driven by your thoughts and emotions.
Example: Avoiding tasks due to fear of failure, which reinforces negative thoughts.
Using the CBT Triangle as a Coping Skill
Step 1: Identify a recent situation that caused distress.
Step 2: Write down the thoughts, emotions, and behaviors associated with it.
Step 3: Look for patterns—are your thoughts fueling unhelpful emotions or behaviors?
Step 4: Challenge and reframe negative thoughts to create a healthier emotional response and behavior.
Example of a CBT Triangle
Situation: You receive feedback on a project, and it’s not as positive as you hoped.
Thought: “I failed at this; I’ll never get better.”
Emotion: Sadness, frustration, or anxiety.
Behavior: Avoid working on similar projects, procrastinate, or withdraw.
Reframed Thought: “This is a chance to learn and grow.”
New Emotion: Motivation, optimism.
New Behavior: You re-engage with the project, applying feedback constructively.
The Six Core Emotions and Their Functions
Anger
Purpose: Anger is the body’s way of signaling that something is wrong- an injustice, a violation of boundaries, or an unmet need. Its energy is meant to drive action, helping us address the issue at hand. Anger is not inherently negative; in fact, it can be constructive when understood and expressed appropriately.
Example: Imagine feeling anger when someone interrupts you repeatedly during a meeting. This emotion is signaling that your boundary, the need to be heard and respected, has been crossed. Its purpose is to motivate you to assert yourself and address the situation.
Fear
Purpose: Fear is a survival mechanism. It alerts us to danger (whether physical, emotional, or social) and prepares us to respond. This emotion protects and prepares by heightening our senses, sharpening our focus, and urging caution, ensuring we avoid or confront threats.
Example: Feeling anxious before crossing a busy street isn’t irrational; it’s fear ensuring that you look both ways and stay safe. Similarly, social fear, such as apprehension about public speaking, signals the importance of preparation for a high-stakes situation.
Sadness
Purpose: Sadness often arises in response to loss, disappointment, or unmet expectations. It slows us down, encouraging reflection and processing of difficult experiences. Sadness creates space for healing and allows us to honor what we value.
Example: Feeling sad after the end of a meaningful relationship is your mind and body’s way of acknowledging the loss. It invites you to reflect on what the relationship meant to you, and what you need to move forward.
Disgust
Purpose: Disgust is the body’s way of protecting us from harm. It encourages us to reject things (whether substances, behaviors, or ideas) that could be dangerous or misaligned with our values. This emotion often has both a physical and moral dimension.
Example: Feeling disgusted by spoiled food prevents you from eating it and risking illness. Similarly, moral disgust at witnessing dishonesty can signal a strong alignment with integrity.
Happiness
Purpose: Happiness is a reward system. It reinforces behaviors and experiences that promote well-being, connection, and fulfillment. It encourages us to repeat actions that align with our goals and values, fostering personal and social growth.
Example: Feeling joyful after achieving a personal goal validates your hard work and motivates you to pursue further challenges. Similarly, happiness in a social setting strengthens bonds and encourages future connections.
Surprise
Purpose: Surprise is an attention-grabber. It alerts us to unexpected changes in our environment, prompting curiosity or caution depending on whether the event is perceived as positive or negative. Surprise helps us adapt quickly to new information.
Example: Feeling surprised by an unexpected promotion might spark excitement and motivate you to rise to the challenge. Conversely, surprise at bad news can sharpen your focus and help you process the new reality.
Conclusion
The CBT Triangle helps you see how thoughts, emotions, and behaviors are interconnected. By becoming aware of unhelpful patterns and intentionally reframing thoughts, you can shift emotional responses and behaviors toward more constructive outcomes. Use this tool regularly to break cycles of negative thinking and cultivate healthier ways of thinking, feeling, and acting.
