To help explain why you feel the way you do, we will use the theory of Cognitive Behavioural Therapy (CBT) which suggests that our thoughts, feelings, and actions are all interconnected.

What we think about a situation, shapes how we feel, which in turn affects our behaviour. So, what’s going on in our heads directly impacts how we react in real life.

 

To help us understand this more effectively, we use a tool in CBT called the 5-Factor Model, also known as the 5 Areas Model. This model is an essential framework that helps break down situations into their component parts, allowing us to see how these parts influence each other and contribute to our overall experience.

The 5-Factor Model divides our experiences into five  areas: situation, thoughts, emotions, physical reactions, and behaviours. By analysing these areas separately, we can gain a clearer understanding of how they interact and create a cycle that affects our mental health.

For example, consider someone who has to give a public presentation. The situation is that they are scheduled to present at work. Their thoughts might be, "I’m going to mess up and embarrass myself," leading to emotions of anxiety and dread. These emotions can trigger physical reactions such as sweating, shaking, and a racing heart. Consequently, their behaviour might involve avoiding preparation, procrastinating, or rushing through the presentation.

This model not only helps in understanding current issues but also gives us a structured way to approach and manage future challenges. By breaking down situations and recognizing the links between our thoughts, emotions, physical reactions, and behaviours, we can develop more effective coping strategies and improve our overall mental health and well-being.

If you ever feel like you need a bit more support or advice, don't hesitate to reach out to me.

DOWNLOAD A COPY OF THE WORKSHEET HERE: CBT 5 Factor Model