Module 1: CBT
How situations, thoughts, feelings, the body, and behavior affect each other.
:00–:03Go around
- Name, and one word for how you're arriving.
:03–:12A few words each
Answer any of these in a few words. No details needed, and passing is fine. We'll use some of these as examples today.
Click any answer to use it as the example in Part 2.
:12–:16One example, five parts
Every box can be edited. Ask the group what the first thought might be, then the feeling, the body, and what someone might do.
The first thought usually shows up on its own, fast, and feels like a fact. CBT calls it an automatic thought. It's often a guess or a prediction. Noticing it is the first skill.
:16–:20The five-part model
The situation is around us. Thoughts, feelings, the body, and behavior are inside us, and each one affects the others. Click a part.
:20–:25Two ways it can go
Exposure means practicing the second path on purpose, one small step at a time, with your treatment team. The distress doesn't always drop during the practice. What changes is what you learn: "That was hard, and I got through it."
:25–:35Questions
- Which part usually shows up first for you: a thought, a feeling, or your body?
- What's a first thought that tends to show up when you think about something you've been putting off?
- What does moving away look like for people? What does staying with it look like?
- What helps a person stay with something hard, even for a little longer?
Our examples
| Situation | First thought | Feeling | Body | Behavior |
|---|
Name it in a few words. The thought, not the whole story behind it. No numbers, no bodies, no foods.
:35–:45Go around
- What's one idea from today you want to remember?
- What's one small step toward something you named today?
- One word for what you're leaving with.
Catch one moment
- 1What was the situation?
- 2What was the first thought?
- 3What did I feel, in my mood and in my body?
- 4Did I move away, or stay with it?
The full thought record has more columns, for anyone who wants them.