The document describes the cognitive behavioral therapy (CBT) concept of the cognitive triangle, which explains the interconnected relationship between thoughts, feelings, and behaviors. It provides an example of how negative thoughts about a presentation can lead to increased anxiety and poor performance during the presentation, reinforcing the initial negative thoughts. The cycle of negative thoughts influencing negative feelings and behaviors that then influence more negative thoughts can repeat continuously without intervention. CBT aims to break this cycle by challenging distorted thoughts and developing more balanced perspectives.

3. 1.
Physical
Self

4. ❖ Describe yourself.
❖
thoughts which come to
Try not to censor any
your
mind.
❖ Include descriptions of our
your height, weight, facial
appearance, and quality of skin,
hair and descriptions of body
areas such as your neck, chest,
waist, legs.

5. 2.
Intellectual
Self

6. ❖ Include here an
assessment of how well you
reason and solve problems,
your capacity to learn and
create, your general amount
of knowledge, your specific
areas of knowledge, wisdom
you have acquired, and
insights you have.

7. 3.
Emotional
Self

8. ❖ Write as many words or
phrase about typical feelings
you have,
seldom have,
feelings you
feelings you
try to avoid, feelings you
especially enjoy, feelings
from your past and present,
and feelings which are
associated with each other.

9. 4.
Sensual
Self

10. ❖ Write how you feel as a
sensual person.
❖ What sense do you use most
- sight, hearing, speaking,
smelling, touching?
❖ How do you feel about the
different ways you take in
information – through the eyes,
ears, mouth, nose, pores, and
skin.

11. ❖ In what ways do you let
information in and out of
your body?

12. 5.
Interactional
Self

13. ❖ Include descriptions of your
strengths and weaknesses in
intimate relationships and
relationships to friends,
family, co-students and
strangers in social settings.
❖ Describe the strengths and
weaknesses which
family
your
have
friends and
noticed.

14. ❖ Describe what kind of son
or daughter, brother or
sisters you are.

15. 6.
Nutritional
Self

16. do you nourish
❖ How
yourself?
❖ What foods do you like
and dislike?
❖ What do you like and
dislike about these?

17. 7.
Contextual
Self

18. ❖ Descriptions could be in
the areas of maintenance
of your living environment:
reaction to light,
temperature, space,
weather, colors, sound and
seasons, and your impact
on the environment.

19. 8.
Spiritual
Self or
Life Force

20. ❖ Write words
or phrase which
tells about how
you feel in this
area.

21. ❖ This could include your
feelings about yourself and
organized religion,
reactions about your
spiritual connections to
others, feelings about your
spiritual development and
history, and thought about
your metaphysical self.

22. ❖ Think about your
inner peace and
joy.
❖ Think about your
spiritual regimen
or routine.

24. Put a plus sign (+) in the descriptions that
make you confident and proud of yourself. On
the other hand, write a minus sign (-) in the
descriptions that make you shy or timid

27. ASPECTS OF THE SELF
The self-concept is represented by
several aspects of the self.
They are the:
1. physical or tangible aspects as they relate
to the body
2. intellectual and conscious aspects as they
relate to the mind
3. emotional and intuitive aspects as they
relate to the spirit

28. Many individuals put a strong emphasis on the physical
aspect of the self. The body is tangible, obvious, and we
respond to it easily. More time and money is spent on
enhancing the physical component than either of the other
two aspects. This does not mean, however, that the body
is healthy or strong.

29. People store both healthy and destructive thoughts
and beliefs and responds to life's circumstances in the
most prominent manner. The mind provides access
creativity and serenity which are necessary for such
processes as prayer, forgiveness, acceptance, and
passion.

30. The body provides a place to house the spirit (often
experienced as feelings) and the mind (often
experienced as thought). It may be important to some
that their mind can be prominent and well educated. The
mind is important, as it is the part of the self that directs
the other two aspects. The mind learns what to do and
communicates the information to the body and the
feelings. What the mind believes, the body manifests or
acts on, and the emotions feel, or respond with.

31. Managing feelings is like trying to hold water in the palm of
your hand. A decision made under emotional stress and
strain usually impacts emotions negatively. Negative
emotions that are not managed are stored.
Accessing feelings when they are needed now becomes
difficult, leaving the individual numb and hopeless.
For instance, a girl realizes that she is giving much attention
on the physical aspects and less attention on her
intellectual self. In this way, she can discover how much
money and time spent maintaining her physique and its
consequences in her grades.

32. By this honest evaluation of herself, she can plan
effective actions to improve her study habits. She can
start seeking for help and for related books to read or
browse articles to help her improve her study habits.

33. THE POWER TRIAD – THOUGHTS, FEELINGS, AND
ACTIONS
Think about a situation when you get very angry because of
someone and you forget how you behave with people
around you.

34. Perhaps, you get negative thoughts about this person
and then, you get bad feelings about him/her which
directly impacts the way you behave in front of that
person.
Your thoughts, feelings, and actions are interrelated.
The connection between these three is best
represented in the diagram below.

36. CBT (Cognitive Behavioral Therapy) emphasizes the
relationship between our thoughts, our feelings, and our
behaviors. More specifically, how our thoughts change
the way that we feel, which subsequently changes the
way that we act, which then influences our thoughts.
Without intervention, the process continues to repeat.

37. Here is how the Cognitive Triangle plays out in our
day to day life:
• You wake up feeling tired, groggy, and insecure. You
have a massive presentation today and you hate
having to speak in front of groups.
• Your thoughts start up: “I’m going to mess up”, “No
one is going to like my presentation”, “I can’t even talk
in front of a group, how am I going to achieve
anything?”, “I’m worthless”, “I’m a loser”, “I should just
stay home so I don’t make a fool out of myself”.

38. These thoughts often make up the internal
dialogue that we have with ourselves. How
many times have you found yourself saying
similar things?

39. Now enter feelings. After a morning filled with internal verbal
assault, you’re feeling even worse. You feel extremely
anxious about your upcoming presentation (AKA the now
impending doom). Overall, you’re feeling really bad about
yourself and the last thing you want to do is present. Let’s
step back for a minute. Is it any surprise that our thoughts so
directly influence our feelings? The things that we tell
ourselves matter.

40. Here comes the behavior. After time spent grappling
back and forth and procrastinating going, you make it
out the door and now you’re just starting your
presentation. As you begin, your thoughts are running
rampant and you’re feeling as anxious as ever. Even
though you know your presentation subject matter very
well, you can’t seem to articulate your thoughts in the
way you want to. You barely scrape through your
presentation, stumbling on your words and failing to
connect the points you worked so hard to create. In
common terms, you choked up.

41. This presentation put another dent in your
confidence. The event seems to justify all of those
negative thoughts you had about yourself. The
cycle repeats. And repeats. And repeats.

42. Thoughts are the words that run through
your mind. They’re the things you tell
yourself about what is going on around
you. There are many different thoughts
you could have about a single situation.

43. Feelings come and go as different things
happen to you, you might feel happy,
angry, and sad, all in one day. Some
feelings are uncomfortable, but they are
not bad. Everyone has these feelings from
time-to-time.

44. Actions are the things you do, or the way
you behave. Your thoughts and feelings
have a big impact on how you act. If you
feel happy, you are likely to do nice things.
But if you feel angry, you might want to act
mean.

45. Putting Myself in the Shoes of Emma