Map out how a trigger connects to your thoughts, feelings, behaviours, and bodily sensations. Once you have identified all four areas, notice how they are interconnected — and how changing your thoughts and behaviours can break negative cycles.
Trigger
A difficult situation, something someone says or does, an internal feeling, pain, or an old memory or image.
Thoughts
Negative, unrealistic or unwanted thoughts in response to the trigger. Distinguish between thoughts ("she doesn't like me") and feelings (hurt, anxious).
Feelings
Emotional responses linked to the thoughts — anxiety, depression, anger, jealousy, guilt, shame, hurt, resentment.
Behaviours & bodily sensations
What you do or avoid doing, plus physical sensations — tension, fatigue, shaking, nausea, breathlessness, palpitations.
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