Understanding a CBT Model: A Simple Guide to Thoughts, Feelings and Behaviours
- cbtbournemouth
- 7 days ago
- 3 min read
By Rebecca Cox, CBT Therapist | rebeccacoxcbt.co.uk | cbtbournemouth.com
Have you ever found yourself stuck in a cycle of unhelpful negaitive thoughts, difficult emotions, and reactive behaviours but not really knowing why you feel that way or what to do anout it?
Cognitive Behavioural Therapy (CBT) offers a powerful framework to understanding these links and understanding yourself in a more compassionate and helpful way. At the heart of CBT theory is looking for links between thoughts, emotions, physcial sensations and behaviours. Once you can build awareness of your own triggers, cycles and pattrns, you can start to change your reaction and lessen th eimpact on you.
Let’s take some of the theoretical terms and explore the CBT model in an easy to understand way:
🧠 What Is a CBT Model?
There isn't a one size fits all model which will help everyone. CBT has many different models depending on the diffiuclties you are experiencing. The theory though, is underpinned by the links between thoughts (cognitive) and behaviours (behaviorual) to look for links keeping the problems going.
So in CBT:
How we interpret things - influences - how we feel affects how we feel.
What we do - influences - how we feel.
How our body responds- influences - how we feel.
These elements are all connected and can keep us stuck in a loop, especially when life feels overwhelming.
For example:
Situation: You receive a short, vague message from your manager.
Thought: "I must have done something wrong.
"Feelings: Anxious, uneasy
Behaviours: Avoid replying, overthink all afternoon
Physical sensations: Tight chest, racing heart
🔄 Why It Feels Like a Cycle
CBT doesn’t just look at what you're feeling, but how you are experiencing that feeling, the impact on you, on others, and why you are feeling it, and what keeps it going.
You might notice that certain thought patterns (“I’m not good enough, everyone hates me”) lead to avoidance (not speaking up, cancelling plans), which then reinforce those thoughts (“See? I never get anything right, I knew noone liked me").
CBT helps to:
Make these patterns visible
Interrupt and repsond differently to unhelpful cycles
Build new, more helpful responses
✨ You Don't Need to "Think Positive"
A common myth is that CBT is about “positive thinking.” Not true.
CBT is about realistic, balanced thinking, in the face of the evidence we have available to us. Not ignoring problems or forcing a smile and ignoring discomfort. It's about learning to spot the automatic thoughts that aren't serving you, and gently challenging them with genuine curiosity, not criticism.
🛠️ How We Use this CBT theory in Therapy
In CBT sessions, we often map out real-life situations using these underlying priciples. This can bring clarity, self-compassion, and a sense of choice. It can be challenging to see visually the things you are struggling with but it can also be a really powerful tool to build compassion and understanding for yourself and in identifying where to start with making changes.
You might learn to ask:
What went through my mind just then?
How did I feel in my body?
What did I do next, did it help?
These insights form the foundation for meaningful change.
📌 Final Thought: Awareness Is the First Step
Understanding the CBT model doesn’t mean you need to “fix” everything right away. But it can offer a sense of coping, personal ability to do something, a way to step back, reflect, and respond differently over time.
If you are noticing patterns you’d like support with, CBT might help. You don’t have to figure it out alone.
📍Private CBT Therapy online across the UK & in person in Dorset
If you are ready to explore these patterns with qualified accredited professional support, I offer evidence-based CBT where you can expect expertise in a a warm, non-judgemental space. Get in touch today →Book Online
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