Mind your thoughts:how thoughts shape our feelings and behavior

Our thoughts are incredibly powerful. Every single thought can create a ripple effect, influencing our feelings and behaviors. This idea is simple but profound: the way we think can change the way we feel, and the way we feel influences what we do.

The thought-feelings-behavior chain

Thought—>Feeling(s)—>Behavior

Imagine this as a chain reaction. Let’s break it down:

Thought: A thought comes to your mind. It can be anything—a worry, a hope, a memory. For example, “I’m not good enough.”

Feeling: This thought leads to an emotional response. In our example, the thought "I'm not good enough" might make you feel sad, anxious, or frustrated.

Behavior: These feelings then influence how you act. Feeling down might lead you to withdraw from friends or avoid new challenges.

Real-life example

Let’s say you have a big presentation at work. Your thought, “I’ll mess this up, and everyone will judge me.” That thought creates anxiety (feeling). As a result, you may avoid preparing for the presentation or try to call in sick on the day of the presentation (behavior). But what if you changed the thought? Instead of assuming the worst, you think, “I can prepare well and give it my best shot.” This thought might create a sense of determination or calm (feeling), leading you to prepare more confidently (behavior).

Becoming aware of your thoughts

Being mindful of your thoughts is the key to breaking negative cycles. When you catch yourself having negative thoughts, try reframing them. Challenge those thoughts and ask, “is this really true?” or “what’s another way of looking at this?” By reframing your thoughts, you can transform your feelings and actions for the better. In other words, the way we think leads to how we feel and what we do. So, next time you’re feeling overwhelmed or stuck, take a moment to ask yourself: what am I thinking? It might just be the first step toward changing the way you feel and act.