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Cognitive Model Example
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Cognitive Model Example
Don't fret! There is something you can do! Sometimes we just need to disrupt one part of the cognitive loop - to "break the cycle".
Situation:
I did poorly on a recent assignment.
Since we are creatures of habit, we start to form patterns with the way we think about certain situations. We may adopt the narrative that we are not good enough with any personal failure.
Our physical response can shape our thoughts. For example, "When will I stop feeling this way?" "I'm so embarrassed that people have seen me like this." These thoughts can then trigger the cognitive cycle all over again.
Thoughts:
I am not cut out for this. This does not come naturally to me. I'm not as smart as my peers.
Once our brain decides how to interpret a situation, we then react on an emotional level. Repeatedly telling ourselves that we aren't good enough leads to feelings of inadequacy.
Physical Reactions:
Tension, upset stomach, headache, fatigue
Emotions:
Sad,
Frustrated,
Anxious
These thoughts and feelings can lead to a physical response, such as butterflies and faster heart rate (anxiety), or fatigue and lack of motivations (depression).
Behaviour:
Avoid trying. Spend more time on social media or messaging friends.
In this example, we see the student using avoidance as a strategy.
This can cause new situations to arise which will simply reinforce the thought that "I am not good enough".
This will cause the student to cycle through this cognitive process again.
These feelings shape the way we react. It's natural for us to want to avoid unpleasant feelings an experiences, but the coping methods we choose may make us feel worse.
Emotions
Feeling down?
Strategy
Strategies
Participate in activities that you know will bring you joy and elevate your mood!
Purposeful scheduling and gratitude practices are some examples.
Behaviour
Are your behaviours creating new problems?
Strategies
Strategies
Try making a plan of action. Make it something doable, and break it down into very small steps so you don't get overwhelmed.
Purposeful scheduling is also a great option!
Physical
Feeling sluggish or depressed?
Strategies
Strategies
Regular exercise has been proven to elevate mood via endorphins.
Feeling anxious? Burn off the adrenaline and disrupt the cognitive loop by doing something physical, like squatting against a wall and focusing on your breathing.
Thoughts
Bogged down with negative self-talk?
Strategies
Strategies
Challenge your thought patterns. Figure out what stories you like to tell yourself and change the narrative.
One strategy is the Best Friend Technique (tell yourself what you would tell your best friend in the same situation).