The CBT Triangle: How Behaviors Influence Your Recovery

The cognitive behavioral therapy (CBT) triangle uses the interconnected nature of emotions, thoughts, and behaviors to positively change thoughts and mood, primarily through behaviors. 

According to the CBT triangle, you have the majority control of your behaviors and actions¹. You have some control of your thoughts. And you have zero control over your emotions. So you can’t control how you feel, but you can control how you think and behave.

Leveraging this has been revolutionary for many people in treatment, and long-term recovery.

Leveraging The CBT Triangle

Since the 3 elements of emotions, thoughts, and behaviors feed into each other, the CBT triangle² posits changing your behaviors (which you have the most control over) will change your thoughts and emotions. Similarly, changing your thoughts can also positively affect your emotions and behaviors.

For example, someone experiencing depression may think, “I can’t get out of bed. I’m too depressed.” This could lead to emotions of helplessness and self-hatred. 

Getting out of bed proves your control of what you do, even if you don’t feel like doing it. Realizing your abilities can lead to more positive emotions and helpful thoughts. You may even be encouraged to tackle another difficult task…creating a snowball effect.

As you get more practice, you’ll likely become more aware of unhelpful thoughts AND how you act on them. As awareness grows, you’ll have more opportunities to correct untrue thoughts or act opposite to your thoughts and feelings.

The CBT triangle helps with multiple conditions³, too. These include depression, anxiety, obsessive compulsive disorder (OCD), addiction recovery, and trauma.

Behavioral Activation: Valued, Routine, and Enjoyable Activities

Behavioral activation (BA) centers on doing something even if you don’t feel like it, not waiting for motivation or to “feel better”⁴—and in doing so, you can actually feel better. Scheduling activities or doing them as-needed can offer symptom relief by breaking the negative emotions-thoughts-behavior pattern of depression.

There’s 3 types of BAs. Here they are in detail.

Valued BAs

Your valued BAs include activities related to what, where, or who you value. Your values are like north stars, guiding you through life. They might include spirituality, family, creative expression, friendship, and more.

Doing a valued BA could look like practicing a religion, spending purposeful time with family, engaging in social settings with friends, and creating art.

Symptoms of depression or other illnesses can make valued activities harder to do. Intentionally doing them, like attending church even if you don’t want to, can add value back into your life.

Enjoyable BAs

Enjoyable BAs are things you like to do. They bring you pleasure and add joy to your life. Examples could include cooking, painting, sports, hobbies, outings with friends, and eating good food.

One of the symptoms of depression is struggling to feel pleasure⁵, even if it’s something you used to love. Reincorporating enjoyable BAs can help you regain interest and pleasure in these activities.

Routine BAs

Your routine BAs include day-to-day tasks you must manage to stay healthy, employed, housed, and more. They may not be particularly enjoyable, but they’re important for maintaining a fruitful life.

Routine activities include paying bills, going to work, doing laundry, brushing your teeth, showering, doing schoolwork, and tidying up.