Understand how thoughts shape feelings from "summary" of Retrain Your Brain: Cognitive Behavioural Therapy in 7 Weeks by Seth J. Gillihan
Our thoughts play a crucial role in shaping our feelings. It may seem like our emotions arise out of nowhere, but in reality, they are heavily influenced by the way we think about ourselves, others, and the world around us. This connection between our thoughts and feelings is at the core of cognitive-behavioral therapy (CBT). When we experience an event, our thoughts about that event immediately come into play. These thoughts can be automatic and unconscious, so we may not even be aware of them. However, they have a powerful impact on how we feel. For example, if we receive a compliment from a friend, our immediate thoughts may be positive, leading us to feel happy and appreciated. On the other hand, if we interpret the compliment as insincere or manipulative, our feelings may turn to suspicion or resentment. Our thoughts also have the ability to amplify or diminish our emotions. If we catastrophize a situation by imagining the worst possible outcome, our anxiety and fear will skyrocket. Conversely, if we challenge our negative thoughts and replace them with more balanced and realistic ones, our feelings of distress will decrease. One of the key principles of CBT is that our thoughts are not always accurate reflections of reality. They are often distorted by cognitive biases and irrational beliefs. By learning to identify and challenge these distortions, we can gain greater control over our emotions. This process involves examining the evidence for and against our thoughts, considering alternative perspectives, and creating more balanced interpretations of events. By understanding how our thoughts shape our feelings, we can begin to take control of our emotional responses. Instead of being at the mercy of our automatic thoughts, we can learn to challenge and change them, leading to more positive and balanced emotions. This shift in perspective is at the heart of CBT and can have a profound impact on our mental well-being.
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