๐๐๐ฎ ๐๐จ ๐๐ฉ ๐จ๐ค๐ข๐ ๐ฅ๐๐ค๐ฅ๐ก๐ ๐จ๐๐๐ข ๐ฉ๐ค ๐๐ ๐๐๐ฅ๐ฅ๐๐๐ง ๐ฉ๐๐๐ฃ ๐ค๐ฉ๐๐๐ง๐จ?
While research has shown that there can be a genetic component (up to 30-40%), a lot of it comes down to a few common factors โฆ enter the cognitive triangle.
The cognitive triangle is a simple model based on the ideas of cognitive behavioral therapy (CBT). It shows the interconnection between our thoughts, beliefs, emotions and behaviours. It’s also a tool used by many coaches, such as myself.
Hereโs how each part of the cognitive triangle works:
๐ง๐๐ข๐จ๐๐๐ง๐ฆ: The beliefs, interpretations, or mental processes we have about ourselves, others, or the world around us. E.g. Thinking “I’m not good enough” or “Things will never get better” can lead to negative feelings and actions.
๐๐ ๐ข๐ง๐๐ข๐ก๐ฆ: The feelings we experience in response to our thoughts and actions/inactions. If you think you’re going to fail, or don’t take action, you might feel anxious or sad.
๐๐๐๐๐ฉ๐๐ข๐จ๐ฅ๐ฆ: The actions we take (or donโt take) are often influenced by our thoughts and feelings. For example, if you’re feeling anxious about something, you might avoid the situation or procrastinate.
This simple model can also give us clues how to experience greater levels of happiness and well-being. By changing just one element of the triangle, you can improve the whole cycle, leading to better emotions and healthier behaviours. For example:
๐๐๐๐๐๐ก๐ ๐๐ข๐ช๐ก ๐ข๐ฅ ๐ฆ๐ง๐ฅ๐๐ฆ๐ฆ๐๐?
โข Get curious about your thoughts/beliefs about yourself or situation, and swap them out for something more positive. “I can’t do it,” could become, “I don’t know how to right now, but I know I can learn or get support.”
โข What behaviors might be supporting this feeling? (e.g. sitting alone, not eating or drinking enough water, etc.). Instead, what actions might make you feel happier and more upbeat? Listening to music? Walking in nature? Exercising?
๐ฃ๐ฅ๐ข๐๐ฅ๐๐ฆ๐ง๐๐ก๐๐ง๐๐ก๐?
โข What thoughts/beliefs might be holding you back? Are they even true? What small change might support you taking action?
โข How do you feel about the task before you? Overwhelming? Boring? How could you make it more exciting or enjoyable?
Don’t be fooled by the simplicity of this tool. Learning to focus on, and make small changes in, your thoughts, emotions and behaviors can you help you to create an even more balanced and fulfilling life.
