The Cognitive Behavioral Therapy Triangle tells us that our behavior, emotions, and thoughts are deeply intertwined. If one of these elements is out of whack, our whole lives can begin to spiral out of control. On the flipside of that, if we work to improve just one of these factors, there’s a high likelihood that the others will improve as well.
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Thoughts Become Things: What we think affects how we act and feel
When was the last time you sat down and just existed? If you're anything like me, it's almost impossible to stop thinking. Even in my quietest moments, my thoughts wander from business ideas to errands to thoughts of my friends and family.
I found this cool saying online: "Thoughts become things." I couldn't find its origin, but the saying struck me. Thoughts. Become. Things. This idea is in line with the principles of the Cognitive Behavioral Therapy (CBT) Triangle. The theory says that what we think affects how we act and feel. Or in other words, our thoughts become our feelings and actions. As your mind wanders throughout the day, what do your thoughts become? What actions and feelings do your thoughts evoke?
In my posts about behavior and emotions, I emphasized the interconnectedness between thoughts, behavior, and emotions. From the thought lens, this is particularly true. Neurologically speaking, our voluntary actions are completely controlled by our thoughts. Whether the thought is "walk to store" or "eat more chocolate," we cannot voluntarily act without a prior thought (even if the thought is subconscious). Thus, it's important to understand the source of our thoughts so that the resulting actions align with our values and beliefs.
Thoughts and Behavior
I recently made a goal of becoming healthier over this summer. Instead of thinking about being skinny or reaching a certain weight, I shifted my thoughts. Now, when I evaluate the food options in front of me, nutritional value stands out as an important factor. By changing the way I think about "dieting," I've changed my food decision-making process (and who knows...maybe I'll get a Teyana Taylor six-pack by eating more healthily...a girl can dream!).
Similarly, I encourage you to think of how you can change the way you think about situations in your life. Do you want to stay up to date on the news? Think about which aspect of the news interests you most. You'll be more motivated to learn about that topic, and maybe you'll discover other interests along the way. Are you hoping to get a promotion at your job? It might be useful to think about how you can best contribute in your current role. From there, managers can see dedication and impact which could lead to a more challenging or managerial role. Whatever your current desire for change, think about how a new thought process can align your behaviors with your ultimate goal.
Thoughts and Emotions
In writing these CBT Triangle blog posts, I've made a huge assumption. I assumed that everyone wants to experience happiness in their lives. I can't be certain that's true for everyone, but I know that I seek a life of joy and positivity. Although I'm not happy 100% of the time, I've learned that my thoughts play a large role in how I feel. When I perseverate on negative or unexpected experiences, I NEVER feel good about it. I use mindfulness exercises to focus on positive thoughts. Meditation helps transform both my thoughts and emotions, and they can do the same for you!
For more information on the connection between behavior, emotions, and thoughts, check out my other posts on the topics!
POST 1 – Intro to Cognitive Behavioral Therapy Triangle
POST 2 – Behavior: What we do affects how we feel and think
POST 3 – Emotions: How we feel affects how we think and act
The above information is my analysis of an existing psychology theory and is not intended to diagnose or treat. Please reach out to medical professionals if you or a loved one is in need of care.
National Suicide Prevention Lifeline: 1-800-273-8255
UPenn Counseling and Psychological Services (CAPS): 1-215- 898-7021
Peace and blessings,
Atasha Jordan, MD (to be)
P.S. If you know the origin of "thoughts become things" please leave a comment below to fill me in!
