CBT: How thoughts and behaviour influence emotions
Emotions are a natural part of human life and are experienced by people across all cultures and ages. However, at times emotions can feel overwhelming or difficult to manage.
Cognitive behavioural therapy (CBT) helps people understand the relationship between thoughts, behaviours and emotions, and how these elements influence one another.
What are emotions and why do they matter?
Emotions are universal human experiences. Even very young children can recognise core emotions such as happiness, sadness, anger and fear.
Every emotion has three key features:
- Duration: how long the emotion lasts.
- Intensity: how strong the emotion feels.
- Frequency: how often the emotion occurs.
Sometimes emotions may feel extremely intense, leaving individuals feeling as though they are at the mercy of them. In contrast, others may learn to suppress their emotions entirely, resulting in emotional numbness. Because uncomfortable emotions can be difficult to tolerate, many people attempt to avoid or escape them.
However, emotions themselves are not inherently problematic. In many situations, negative emotions are both natural and appropriate.
Appropriate vs inappropriate negative emotions
Negative emotions often arise in response to challenging life events. For example, imagine applying for a job but not receiving an offer.
In this situation, experiencing certain negative emotions would be completely understandable, including:
- Feeling low or disappointed.
- Feeling concerned about the future and the need to continue job searching.
- Feeling frustrated that things did not go as hoped.
These responses represent appropriate negative emotions. When thoughts and behaviours remain balanced, these feelings typically reduce over time. Emotional recovery occurs naturally as the situation is processed and life continues.
When thoughts and behaviour intensify emotions
Difficulties arise when thoughts and behaviours begin to reinforce and amplify emotional distress.
In the earlier example, thoughts may become increasingly extreme or self-critical, such as:
- “I am useless.”
- “I am a failure.”
At the same time, behaviours may change in unhelpful ways. A person might:
- Withdraw from others or isolate themselves.
- Stop applying for jobs entirely because it feels pointless.
- Become overly alert to signs of rejection or begin avoiding opportunities altogether.
These behaviours and thoughts can strengthen the original negative emotion, increasing its intensity and duration. Instead of gradually fading, the emotional response becomes more entrenched and distressing.
The CBT model: moving towards healthier emotional responses
Cognitive behavioural therapy focuses on the powerful interaction between thoughts, behaviours and emotions. Rather than attempting to eliminate emotions altogether, CBT aims to address the factors that may be maintaining or intensifying distress.
When unhelpful thoughts and behaviours are identified and adjusted, emotional responses often become more manageable. Balanced thinking and constructive behaviour can prevent negative emotions from escalating and help them pass more naturally.
In simple terms, CBT helps individuals move away from patterns where extreme thoughts and avoidant behaviours reinforce emotional distress, and towards more adaptive ways of responding to life’s challenges.
Emotions are a fundamental part of being human, and negative emotions can often be appropriate responses to difficult situations. Problems typically arise when unhelpful thoughts and behaviours strengthen and prolong emotional distress. Cognitive behavioural therapy provides practical tools to understand and reshape these patterns, allowing emotions to be experienced in a healthier and more balanced way.
Consult with consultant psychologist and EMDR consultant therapist Mrs Cornelia De La Fosse via her Top Doctors profile.