Understanding my feelings

Understanding My Feelings & How They Connect to Thoughts (CBT “Thinking for a Change”)

1. Thoughts → Feelings → Behaviors

• Thoughts are like the “voice in your head.”

• Feelings are the emotions that rise from those thoughts.

• Behaviors are what you do in response.

Example:

• Thought: “I’m not good enough.”

• Feeling: Sad, ashamed.

• Behavior: Avoid talking to others.

Change the thought → “I’m learning and growing every day.”

• Feeling: Encouraged.

• Behavior: Keep trying, reach out for support.

2. Catch the Thought Behind the Feeling

When a strong feeling shows up, ask:

• “What thought just ran through my mind?”

• “What did I tell myself about this situation?”

3. The “Head Game” for Negative Thoughts

When a negative thought shows up again and again, play a game in your head:

1. Catch it → Notice the negative thought.

2. Challenge it → Ask, “Is this 100% true? Or just fear talking?”

3. Replace it → Like swapping cards in a game, trade the negative for a positive or balanced one.

👉 Example:

• Negative thought: “I always fail.”

• Game move: Swap it with → “I have failed before, but I’ve also succeeded. I can try again.”

Repeat this swap every time the thought shows up. Over time, the brain learns the new “winning card” automatically.

4. Practice “Thinking for a Change”

• Notice the thought.

• Name the feeling.

• Swap the negative thought for a positive one (play the game).

• Choose a healthier action.

✨ Encouragement: You have the power to “change the rules” of the game in your head. The more you practice replacing negative thoughts, the easier it becomes for your brain to choose the positive ones first.