Changing The Way We Think and Act Can Help Us Feel Better by Miriam Romero

Feeling overwhelmed, stressed, or burned out is very common in our lives.

But what if I told you that by changing the way we think and act, we could change the way we feel? How positive would it be if you could manage those feelings and emotions? 

In this article, I want to share with you a bit of theory about Cognitive Behavioural Therapy (CBT) and some techniques I learned from a CBT course I did some time ago that really helped me deal with stress and manage my emotions. 

For me, it all started with this image: 

Thoughts, behaviours and emotions are linked. If I think negatively about myself, then I will feel upset or sad and I am likely to do something (like for example isolate myself from others) that will increase the negative feelings and thoughts – it is a vicious cycle! 

We can change this vicious cycle by changing the way we think and act. 

Identify what is contributing to the way you feel. 

Think about a clockwork mechanism like the image below. The smaller cogs keep the mechanism running, but if there is a problem with one of the cogs, the whole mechanism will be impacted: it will go faster, slower and even stop working. 

We can use this process to help us with our mental health. 

Write the name of your problem, or an unhelpful belief (for example “I am a failure”) in the large middle cog. 

Then write all the factors or unhelpful ways of thinking in the surrounding cogs. 

Take each smaller cog and think of ways you can make positive changes. You can work on them gradually or focus on one area to start with. Remember, every little change will have an effect on the whole mechanism, so taking one action will have an impact on how you feel!

For example, when I feel stressed, I have very bad sleep patterns.
Going to a gym session will help me feel more tired and have a better sleep.
I also know that I tend to work over time, so having a gym session after work will force me to switch off and disconnect, which will have a positive impact on my mental health. 

Practice mindfulness

“The practice of being aware of your body, mind, and feelings in the present moment, thought to create a feeling of calm” - Cambridge Dictionary 

Cognitive Behavioural Therapy mostly focuses on looking for ways to improve your mental wellbeing in the present moment and making positive steps for the future.
Mindfulness can be a very effective practice to help us ground ourselves in the present moment and let go of negative thoughts.

You can practice mindfulness every day, and there are multiple techniques you can use. 

I am going to share with you two of my favourites: 

1. Mindfulness 54321 

We spend too much time inside our heads! Do you ever wish you had a switch-off button to stop worrying? 

Using our senses we can help ourselves bring our focus of attention to the present moment.

What changes did you notice after practicing this technique? How do you feel now?

2. Body Scan meditation

Our body is connected to our emotions, and sometimes we can feel our body is tense or aching.
Scanning your self from head to toe, paying attention to the different parts of your body can be a very effective way to bring your attention to the present moment and let go of negative thoughts. 

This audio can be a great way to start practicing body scan.

Relax, press play and enjoy !

Practicing gratitude and positive affirmation

Did you know that Jim Carrey wrote himself a $10 million check, before he was famous?
He dreamt about having a successful career and he knew if he wrote this check to himself and took the steps to reach the goal, he could achieve his dream.

He visualized earning the amount he wrote on the check and dated it Thanksgiving 1995.
He actually made $10 million for Dumb and Dumber just before Thanksgiving 1995. 

Sheet, S., 2022. Why Jim Carrey Wrote Himself a $10 Million Check Before He Was Famous, Even Though He Was Broke. [online] Showbiz Cheat Sheet. Available here. [Accessed 4 August 2022]. 

Positive affirmation can be a very powerful tool to help our mental health, and it can also have a positive impact in our relationships.

Here are two different techniques you can try 

1. Journaling

Pick a moment in the day for you to reflect. I normally do while I am having my first coffee, just before starting my day, and I write them down in my journal. 

You can use these example questions: 

• What am I grateful for today? 
• What would make today great?
• Daily affirmation

2. Gratitude jars

Every time something good happens or you are thankful for something (someone highlights you have done a good job, someone has done something for you.. ) write it down and put the paper into a jar.
Whenever you are feeling down, take the jar and read one of the papers. This will remind you of positive things in your life, or recall things that make you happy and you may have forgotten about.

Be gentle with yourself, give yourself time and be patient. 

We are all different humans and things may have a different impact in each of us, so don’t worry if you don’t find these techniques effective, or if they are not successful 100% of the time. That is totally normal!

Also remember you are not alone! Reach out to your Multiverse coach or our apprentice support team if you need support with your mental health.