Understanding The Cognitive Triangle (CBT Triangle) And How It Applies to You

Edited by Emma Locker

Psychiatrist Aaron Beck developed Cognitive Behavioral Therapy (CBT) in the 1960s. It’s popular for tackling anxiety and depression, as well as behaviors associated with anger, substance abuse, and eating disorders.

A key component of CBT is the cognitive triangle or “CBT triangle.” It simplifies the connection between thoughts, emotions, and behaviors that cause distortions in our thinking.

What Exactly Is The Cognitive Triangle?

The cognitive triangle illustrates how thoughts, feelings, and behaviors affect each other. This is the ideological basis of CBT – negative emotions cause pessimistic or cynical thoughts, creating unhealthy behaviors, which can quickly create a negative cycle of abuse, even between our loved ones and us.

Healthy self-awareness and emotional reasoning can change negative emotions and behaviors. CBT triangles connect thoughts, feelings, and behaviors outside of therapy, and they have the advantage of being easy to carry in an anxiety journal or therapy logbook.

Exploring The Three Points of The CBT Triangle

The three points of the CBT triangle are fixed and not interchangeable. Thoughts represent the tip (most important) point of the triangle. Feelings and behaviors are on the bottom right point and bottom left side. Let’s look at each point below, exploring their roles in the cognitive process.

Thoughts

Thoughts include everything from positive thinking and optimism to habitual ways of thinking. These tend to be negatively biased and are better known as cognitive distortions.

Examples of distortions include compulsive self-criticism and persistent feelings of impending doom. Other examples are expectations of total failure and negative self-labeling. The most notable anxiety-related cognitive distortions include:

• Black & White Thinking, also called “all-or-nothing thinking.” This is the tendency to interpret scenarios as either very good or a complete disaster – never anything in between. Even momentary inconveniences may cause negative thoughts for the rest of the day.
• Mind-Reading or Fortune-Telling is attributing thoughts or motives to the behaviors of others. Reading into a last-minute cancellation is an example of this cognitive distortion.
• Catastrophizing is comprehending adverse events or scenarios in the worst possible terms. Some people catastrophize as a form of persecutory delusional disorder. An example is the suspicion of unified disdain among coworkers at the office.

Feelings

Thoughts flow into feelings, creating underlying emotions that cause or excite our behaviors. This is true of everything from seasonal depression to chronic anxiety.

Thoughts can manifest into feelings and physical symptoms like shaking, hyperventilation, or perspiration. Symptoms of phobias, affecting 19 million Americans, are a good example of this process.

Of course, the causal relationship between thoughts and feelings can also be positive. When we’re unhappy, thinking of something that brings us joy is a sure strategy for improving our mood. Examples of this include:

• Listening to your favorite music: This can alleviate depression or anxiety because it provides an emotional release or distraction from negative thoughts. For many, music also evokes happy memories or nostalgia that improves mood.
• Indulging in a hobby: This gives you something to look forward to each day or week. Because you genuinely enjoy doing it, it can lift your spirits and give you a sense of purpose. It’s also great for stress relief and grounding yourself in the present moment.
• Anticipation of a positive event in the future: This can have a powerful effect on our emotions in the present. Focusing on an upcoming event very quickly creates a sense of hope and joy – this is true even if the event is still some time away. For many people, this anticipation can help them stay motivated and productive. Most importantly, it gives them much-needed happiness during difficult times.

Behaviors

Thoughts and feelings can lead to physical symptoms of certain disorders. They can also cause behavioral symptoms like brooding, rage, or even compulsive eating. Cheerful, confident people might mingle with peers and approach teamwork without hesitation. They also typically pursue goals with obvious motivation or enthusiasm.

Mapping Out The Flow of CBT Triangles in an Everyday Scenario

You wake up on the morning of a job interview with feelings of impending doom. You feel convinced of your inability to make a good impression and are certain you won't get the job.

To support these negative presuppositions, you engage in self-labeling throughout your commute. You write yourself off as historically uncharismatic. You assume you won't be able to measure up to other candidates.

You arrive at the interview site filled with dread and worry. Your behavior and obvious unease lead passersby to ask if you feel unwell.

By the time of the actual interview, you're sweating heavily. Your answers are long-winded, and your phrasing is erratic. You become terse and agitated when the interviewer lightly jabs at your résumé.

After the interview, you engage in fortune-telling and assume you won't get the job. This feeds into your insecurities, causing you to lash out in therapy and at loved ones over the rest of the day.

Making Use of The CBT Triangle

The CBT triangle helps individuals reflect on irrational thought processes. It works as a guide to performing independent behavioral analysis in a logical order. When utilizing the CBT triangle, starting at the top with thoughts or ideas is essential. The recommended general flow is as follows:

1. Take some time to analyze the thought patterns behind your current emotional state. Are these ideas based on reality? Are they helpful or unhelpful? Awareness of your thought process can identify why certain emotions arise.
2. Next, ask yourself how you’re feeling in the present moment. Are these feelings appropriate? Are they a normal reaction to the situation? Identifying and accepting emotions creates a better understanding of your own mental state.
3. Finally, consider how you engage with thoughts and emotions through your behaviors. How do you act when feeling negative emotions such as anger or worry? Do you engage in self-destructive behaviors or manage the situation constructively? Being aware of your response is crucial in controlling negative thoughts and emotions.

When used correctly, the CBT triangle connects thoughts with their underlying emotion. This, in turn, gives context to behaviors produced by mental disorders. This can aid greatly in talk therapy or other forms of mental counseling.

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Maximizing The Therapeutic Potential of The CBT Triangle

Proper use of CBT triangles is productive and can help boost your mood. However, it’s only a single piece of the puzzle when it comes to therapy tools and techniques. Communicating your findings and personal breakthroughs from your CBT triangle with your therapist can help you get the most out of therapy, and make you feel better in the long-run.