Control the way you feel, behave, and react.

Ready to have more control over the way you feel? Behave? React? This is for you.

Imagine you're at a park and someone looks at you with a grumpy face. You might think, "Did I do something wrong?" and feel upset. Or you may switch your mindset and think, "They're probably just having a tough day," and feel sympathetic. This is the idea behind the Cognitive Behavioral Model.

It helps us understand how our thoughts, feelings, body reactions, and actions all connect. For example, if we think positively, we feel better, our bodies react positively, and we may act positively too. This tool helps us to better understand our reactions to difficult situations, and how changing our thoughts can change how we feel and respond.

The Cognitive Behavioral Model shows how thoughts, feelings, physiology, and behaviors affect one another. This means changing your thoughts will change how you feel, behave, and physiologically react.

Below is how to use the Cognitive Behavioral Model, as well as the tool filled out as an example.


  1. Identify a troubling situation. It can be as big or small as you want, and it can be a real-life event or an imaginary scenario. Write it on the line above the Model.
  2. Start with the Thoughts. Write how you would mentally respond to the situation you identified. What is going through your head in this scenario?
  3. Next, describe your Feelings in this situation. “This situation makes me feel x.” (You can use The Emotions Wheel for help here).
  4. Think about how your Physiological response to the situation. What is your body doing? Are you queasy or nauseas? Red-faced? Unable to move?
  5. Finally, describe your Behaviors. How do you act or react in this situation?• ’
  6. After you have your Model completed, try to draw connections between each of the four sections. For example, did a thought you had make you feel a certain way? Or did a feeling you had propel you to in a particular manner? Once you feel comfortable conceptualizing your situations, you can try the Thought Record Tool which helps identify and reframe difficult thoughts.

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