Thoughts Or Feelings

Thoughts Or Feelings is a quiz-style exercise aimed at helping clients differentiate between cognitions and emotions, which can be used within a cognitive behavioral therapy framework.

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Professional version

Offers theory, guidance, and prompts for mental health professionals. Downloads are in Fillable PDF format where appropriate.

Client version

Includes client-friendly guidance. Downloads are in Fillable PDF format where appropriate.

Fillable version (PDF)

A fillable version of the resource. This can be edited and saved in Adobe Acrobat, or other PDF editing software.

Editable version (PPT)

An editable Microsoft PowerPoint version of the resource.

Overview

Differentiating between thoughts and feelings (emotions and bodily sensations) is a vital skill in cognitive behavioral therapy (CBT). Thoughts are often opinions or assumptions that can change and be reinterpreted, while feelings typically arise from how individuals perceive something. By altering their thought processes, people can modify their feelings. Many clients initially struggle to distinguish between the two and may be confused by statements like "I feel stupid," which mix an emotion with a thought. The Thoughts Or Feelings quiz is a simple exercise designed to help clients practice differentiating between their thoughts and feelings.

Why Use This Resource?

The versatile exercise can be used in many ways:

  • Enhancing clients’ understanding of the distinction between thoughts and feelings.
  • Introducing clients to key ideas in CBT in an active and engaging way.
  • Encouraging conversations about the client's thoughts and beliefs.

Key Benefits

Education

Aids with psychoeducation, supporting self-awareness and insight.

Clarity

Distinguishes between cognitive and emotional processes in an accessible format.

Engagement

Encourages client involvement by identifying and exploring their internal experiences.

Versatility

Useful with diverse client difficulties.

Who is this for?

Anxiety Disorders

Helps distinguish between anxious thoughts and feelings.

Depression

Aids clients in differentiating depressive cognitions and low mood.

Emotional Dysregulation

Provides insight into the distinct between cognitive evaluations and emotional reactions.

Integrating it into your practice

01

Introduce

Explain the difference between thoughts and feelings.

02

Illustrate

Discuss simple examples that demonstrate how thoughts influence feelings.

03

Implement

Use the worksheet as an in-session or between-session activity.

04

Discuss

Review answers together to develop further understanding and insight.

05

Reflect

Encourage clients to recognize the differences between their thoughts and feelings.

Theoretical Background & Therapist Guidance

The Thoughts or Feelings resource is based on principles of cognitive behavioral therapy (CBT), which emphasizes the important distinction between thoughts (cognition) and emotions (affect). Understanding this distinction is a fundamental aspect of CBT, where therapeutic interventions often focus on changing maladaptive thoughts to bring about emotional and behavioral change.

This exercise serves as a practical tool for clients, helping them identify and articulate these differences. This exercise can also be beneficial for therapists as a training resource, serving as a refresher on these key concepts.

What's inside

  • Instructions for using of the worksheet.
  • An engaging 16-item quiz distinguishing thoughts from feelings.
  • Suggestions for integrating the resource into therapy sessions.
Get access to this resource

FAQs

The primary purpose is to aid clients in differentiating their thoughts (cognitions) from their feelings (emotions) within the framework of CBT.
Guide them through the process by discussing each item, incorporating real-life examples to further illustrate the differences.

How This Resource Improves Clinical Outcomes

By using the Thoughts Or Feelings exercise, therapists facilitate:

  • Understanding of a key psychoeducation topic in CBT.
  • Enhanced awareness and insight into cognitive-emotional processes.
  • Greater engagement in the therapeutic process through active participation.

References And Further Reading

- Beck, A.T., Rush, A.J., Shaw, B.F., & Emery, G. (1979). Cognitive therapy of depression. New York: Guilford.