Notice Your Thoughts
From Feelings to Thoughts to Behavior: Understanding the CBT Chain
In Cognitive Behavioral Therapy (CBT), one of the core ideas is that our feelings, thoughts, and behaviors are deeply interconnected. While it’s common to think that events themselves directly cause our reactions, CBT invites us to look closer. Often, it’s not the event itself but how we interpret it—our thoughts—that shapes what we do next.
Sometimes, the sequence starts with a feeling. You might wake up feeling tense, restless, or down without fully knowing why. That emotional state can quickly color your thinking:
A wave of anxiety might spark thoughts like “I’m not ready for today” or “Something bad is going to happen.”
Sadness might trigger thoughts like “I can’t handle this” or “Nothing will get better.”
Once those thoughts take hold, they influence behavior. Anxiety-fueled thoughts may lead to avoiding situations, procrastinating, or over-preparing. Sadness-driven thoughts might lead to withdrawing from friends or skipping tasks that usually bring satisfaction.
The reverse is also true: behaviors can feed back into feelings. Avoidance can intensify anxiety over time, and withdrawal can deepen sadness. Recognizing this loop is the first step to changing it.
Why this matters:
If we can notice the link between feelings, thoughts, and behaviors, we gain more power to interrupt patterns that aren’t serving us. Instead of letting an unhelpful cycle run on autopilot, we can pause, name what’s happening, and make a deliberate choice that shifts the chain in a healthier direction.
Two Practical CBT Tips You Can Try Today
Name the Feeling Before Acting
When you notice a surge of emotion—whether frustration, anxiety, or sadness—pause and identify it in a few words: “I’m feeling nervous right now,” or “I’m feeling disappointed.” Naming the emotion helps you step slightly outside of it, which creates space to question the thoughts it’s sparking. That space makes it easier to choose a behavior aligned with your goals rather than your automatic emotional reaction.Choose a Small, Opposite Action
If your thoughts are telling you to avoid or withdraw, experiment with doing the opposite in a small way. Feeling anxious about calling someone? Send a short text instead. Feeling like you should skip your walk? Put on your shoes and just go to the mailbox. Even small actions can interrupt the emotion-thought-behavior cycle, building momentum toward more positive experiences and thoughts.
When you learn to spot the chain—feelings leading to thoughts, thoughts leading to behavior—you can start to steer it. Change one link, and the whole pattern can shift.
Happy to be in your corner,
Tom Page, LCPC
Want to support my work? Click the Tip Jar link below to help me create more free resources!
Want to receive Transformation Tips directly to your email?
Subscribe below!
