Week 1: Introduction to CBT
Understanding the Cognitive Model
Welcome to your 16-week CBT journey. Cognitive Behavioral Therapy (CBT) is based on a simple but powerful idea: It's not just what happens to us that causes us distress, but how we think about what happens.
Over the next 16 weeks, you will learn skills to identify unhelpful thoughts, change behavior patterns, and build a life that feels more manageable and meaningful.
Our experience is made up of three interconnected parts: Thoughts, Feelings, and Behaviors. A change in one area creates a ripple effect in the others.
What we think
What we feel
What we do
Imagine you text a friend and they don't reply for hours.
-
Scenario A:
Thought: "They must be mad at me. I did something wrong."
Feeling: Anxious, sad, guilty.
Behavior: Send 5 more texts apologizing, or withdraw and ignore them later. -
Scenario B:
Thought: "They must be busy at work. They'll reply when they can."
Feeling: Calm, neutral.
Behavior: Put phone away and go for a walk.
The situation (no text back) is the same. The outcome is completely different based on the thought.
This week, try to catch one moment where your mood shifted. Write it down below.
| Situation What happened? |
Thought What went through your mind? |
Feeling Emotion & Intensity (0-10) |
Behavior What did you do? |
|---|---|---|---|