The CBT Hot Cross Bun

The CBT Hot Cross Bun illustrates how emotions can come about.

Different parts of our experiences can interact and lead us into a downward negative spiral - an environmental event might occur, such as an exam being scheduled for tomorrow, and make us notice thoughts that are worrying about what might happen, we might notice sweaty palms and start to feel anxious feelings. In the same way that these interactions can lead to downward spiral, they can also lead to an upwards spiral when we focus on positive thoughts, take actions that relate to positive emotions and focus on positive sensations in our body.

One way that some students deal with anxious feelings before exams is to re-frame the anxious thoughts to be that the topic or exam is important to them, so they care about the results. They may also re-interpret sweaty palms and a racing heart as a signal of excitement. In this way, the spiral may start to lead upwards.

Have you noticed how your thoughts affect your emotions and actions? Have you ever caught yourself in a negative spiral? What helps you shift towards a more positive mindset?

Sources:
Padesky, C. A., & Mooney, K. (1990). Clinical tip: Presenting the cognitive model to clients.
Beck, J. S. (2011). Cognitive Behavior Therapy: Basics and Beyond (2nd ed.).

Disclaimer: This post is for educational purposes only and is not a substitute for professional mental health advice, diagnosis, or treatment. If you’re struggling with your mental health, please reach out to a qualified professional or seek support from a trusted source.

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