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The Cognitive Behavioural Therapy (CBT) model is a pivotal model in psychology that outlines how events trigger a chain reaction of thoughts, feelings, behaviours, and consequences. This model proposes that the events themselves do not dictate how we feel and behave, but rather our interpretation of those events. Our thoughts are the catalyst for the sequence of emotions, actions, and outcomes that follow.
The CBT model serves as a simplified representation of a complex and dynamic reality. However, its use lies in its ability to help us understand how our mind works. When we encounter a situation, we interpret it through our beliefs, past experiences, and values. That’s how we give meaning and form our attitudes. This interpretation, or thought, then leads to a feeling or emotion, which can influence our behaviour. Our behaviour, in turn, has consequences that can impact our thoughts and emotions in a feedback loop.
It is not the situation itself that affects our feelings and behaviour, but rather our thoughts about the situation. These thoughts can activate a stress response or a more adaptive response. Constructive thoughts can be empowering, while overwhelming or critical thoughts can activate an unhelpful stress response.
Our beliefs, especially our core beliefs, play a critical role in how we think and feel.
Core beliefs are deeply ingrained beliefs about ourselves, others, and the world around us that serve as the foundation of our thoughts and emotions. These beliefs were formed in childhood and are often rooted in childlike thinking. Core beliefs are like lenses through which we view the world, and we often project them onto everything we see, without realizing it.
It is crucial to understand the origins of our core beliefs, which are often formed in childhood based on our experiences with significant figures in our lives. By recognizing the origins of our core beliefs, we are able to replace negative ones with more balanced and adaptive ones. Our core beliefs are rooted in our efforts to comprehend our early experiences, and as such, may not always align with the objective truth. Challenging negative thoughts and beliefs can be difficult and uncomfortable, but it is a powerful tool for improving mental health and well-being This process can take time and effort, but with consistent practice, it is possible to break free from negative patterns of thinking and behaviour.
Through thought inquiry, we can challenge and restructure automatic negative thoughts (ANT); which are generated from our core beliefs. ANT’s are more likely to be responsive to change.. This process involves examining the evidence for and against an ANT and exploring alternative, more helpful or adaptive thoughts. Although the process can be uncomfortable, it can lead to profound changes in how we think, feel, and behave.
It involves examining the evidence for and against an ANT and exploring alternative, more adaptive beliefs. Here are some simple steps to follow in thought inquiry:
- Identify the automatic negative thought.
- Examine the evidence: Once you’ve identified the negative thought, examine the evidence for and against it. Ask yourself, “Is this thought true?” and “What evidence supports or contradicts this thought?” How do I know my thoughts are true? Be honest with yourself and try to gather as much evidence as possible.
- Explore alternative thoughts: After examining the evidence, explore alternative, more adaptive thoughts. What other explanations might there be? What is another way to view it? Would someone else think similar? For example, a friend does not respond to your text message right away the ANT might be “they don’t like me” or “they are ignoring me”. A more rational thought would be “they have been busy lately with their new job, they will text back when they have time”
- Practice the new belief: Once you have identified a new, more adaptive belief, practice it consistently. Adopt the more rational thought. Practice thought awareness.. Over time, this new belief will become more ingrained and more readily available. An ATN can still occur, however, becoming more skilled in challenging your thoughts will help us gain control over our mental state and we feel less stressed, depressed anxious or self-conscious.
Controlling our thoughts is vital as they shape our reality more than anything else. Even when we cannot control external circumstances, controlling our thoughts can give us power over our lives. Our thoughts influence our mood and behaviour, and therefore, our outcomes. When we regain control over our thoughts, we regain control over our feelings and actions, and ultimately, our lives.
By Ampara Bouwens
Ampara is an experienced Clinical Psychologist with over 19 years of experience, providing mental health services in private, governmental, and corporate sectors. She specializes in complex trauma, personality disorders, and other severe disorders, using a compassionate and non-judgmental approach to help clients regain control and autonomy over their lives. Since moving to New Zealand in 2016, Ampara has been running a successful private practice, offering personalised and effective treatment to individuals seeking to improve their mental health and well-being. Ampara is also the clinical lead and founder of MindGarage – a leading provider of psychological services, treatment, and assessment, with a team of skilled therapists who provide high-quality, personalised treatment via the same compassionate, non-judgmental approach. The MindGarage team takes a holistic approach to therapy, considering all aspects of a client’s life and offering tailor-made services to meet individual needs. MindGarage believes in empowering clients with the skills and knowledge needed to make positive changes in their lives, promoting long-term mental and emotional health.
Visit Ampara online: https://amparabouwens.co.nz/