TheTherapies
thetherapies.vercel.appUnderstanding the CBT Model
A one-page guide explaining how thoughts, feelings, behaviours, and physical sensations connect.
Cognitive Behavioural Therapy (CBT) is based on the idea that our thoughts, feelings, physical sensations, and behaviours are all connected. When we change one, we can change the others.
The CBT Model
Imagine you are walking down the street and see someone you know. They walk past without saying hello.
How the same situation can lead to different outcomes
| Interpretation A | Interpretation B | |
|---|---|---|
| Situation | Friend walks past without saying hello | Friend walks past without saying hello |
| Thought | "They ignored me — they must not like me anymore" | "They looked distracted — maybe they didn't see me" |
| Feeling | Hurt, anxious, rejected | Neutral, slightly curious |
| Physical | Tense shoulders, churning stomach | Relaxed |
| Behaviour | Avoid them, withdraw from others | Text them later to check in |
Key insight
It's not the situation itself that determines how we feel — it's how we interpret it. In CBT, we learn to notice our automatic interpretations and consider whether they are accurate or helpful.
The five areas of CBT
- Situation — What happened? Where were you? Who was there?
- Thoughts — What went through your mind? What did you say to yourself?
- Feelings — What emotions did you notice? (e.g., sad, anxious, angry)
- Physical sensations — What did you notice in your body?
- Behaviours — What did you do? What did you avoid doing?
Using this in daily life
- When you notice a strong emotion, pause and ask: "What thought just went through my mind?"
- Write down your thoughts — this helps you see them more clearly
- Remember: thoughts are not facts. We can learn to step back and evaluate them.