‘woorpiyisidesou Aq paplnoid OTI piv asideeyL SLOz uonowe ayy yyBnoy} ayy Jo yjNsed payeidiaqut 0} asuodsai Ul uoNoe Ue ~—B. SB SIND00 Guyjaay e ‘S} UONENYS au) suaddey Buryjewos lomeyag « uotlowy + }YybnoyL + uonenis . @ : Ra @& [2pont earjtub0D ayLWoo'pryisideseyL Aq papiAcid uonenys e noge s6uyja9} pue siysnoy sjey} 01 asuodser ul suoIMeYeq pue suonoe suosied ays asuodsey / 1o1aeyeq “syatjeq pue siyBnoup Aq paouanisul axe Kauy ng 2160) ut peseg AIuesseoou yOu ave suonowg ‘uojeny!s e tnoge sj9aj uosiad & MOH suonourg quane ue syaudroquy jenpiaipul ayy MoH “uonenys e ynoge sensiieq 40 sui uosiad e eum, syerjed /siqGnoqy, OTT Ply yidevsyL ZL0z © “sioineyaq Aq paouanyjul eq wea eys ang ‘Jostuo9 s,jenp|aiput ay} Jo apisino AjayewslyIN ‘aye suonenys ‘uosied 2 0} suaddey yetp Sunpauy uonenis [PPO [e1OTAeYag eATIIUBOD ayThe Cognitive Model Thoughts > Emotions > Behaviors Cognitive behavioral therapy (usually referred to as “CBT”) is based upon the idea that how you think determines how you feel and how you behave. The diagram and example below show us this process: x »- &@ se QP» Something happens. _You have thoughts You experience You respond to your Itcould be anything. about what has just emotions based upon thoughts and feelings occurred. your thoughts. with behaviors. Example: Pharrell Situation: A stranger scowls at Pharrell while passing him on the street. Pharrell's Thoughts: “I must've done something wrong... 'm so awkward.” Pharrel's Emotions: Embarrassed and upset with himself. Pharrell's Behaviors: Pharrell apologizes to the stranger and replays the situation over and over in his head, trying to understand what he did wrong In this example, you might've noticed that Pharrell's thought wasn't very rational. The stranger could've been scowling for any number of reasons. Maybe the stranger just got dumped, or maybe he scowls at everyone. Who knows? As humans, we all have irrational thoughts like these. Unfortunately, irrational or not, ‘these thoughts still affect how we feel, and how we behave. Consider how Pharrell might've responded to the same situation if he had a different thought: Thought ™ Emotion > Behavior “What a jerk!” ‘Angry Pharrell shouts: “What's your problem?!” “He must be having a bad day... Neutral__—_-Pharrell walks away and forgets the incident. Using the cognitive model, you will learn to identify your own patterns of thoughts, emotions, and behaviors. You'll come to understand how your thoughts shape how you feel, and how they impact your life in significant ways. Once you become aware of your own irrational thoughts, you will leam to change them. The thoughts that once led to depression, anxiety, and anger will be replaced with new, healthy alternatives. Finally, you will be in control of how you feel.Situation ‘Something happens. This step covers only the facts of what happened, without any interpretation, Thought Using thought, you interpret the situation ‘These interpretations are not always accurate, There are many ways to think about the same situation, Feeling You experience emotions based upon your thoughts about the situation Behavior You respond to the situation based upon your thoughts and feelings. ©9010 Tharaniot Aid 11 The Cognitive Model Example Sheet s A coworker, who I’m usually friendly with, walked past me iu the hallway without saying “hello”, + ‘My Actual Thought Alternate Thought is she mad at me? What did I do wrong? why She didu’+ even wotice me, She must have a lot on her wind, + eo Hart © Offended L couldn't stop thinking about what happened, Later, I acted coldly toward the coworker, T wouldn’+ give the situation a second thought. L would aet warmnly to iy coworker, as usual, Drnuided hu ThavaniatAiel eamSituation ‘Something happens. This step covers only the facts of what happened, without any interpretation. Thought Using thought, you Interpret the situation. These interpretations are not always accurate. There ‘are many ways to think about the same situation. Feeling You experience emotions based upon your thoughts about the situation. Behavior You respond to the situation based upon your thoughts and feelings, 2010 Thoranict Aid 11 The Cognitive Model Practice Sheet s Alternate Thought Drowidlad hu Tharaniet Aid eam