(T) = thought
(E) = emotion
(B) = behavior
All are interrelated and we can intervene at any point of the triangle to change the other factors.
Starting with THOUGHTS:
(T) “The federal government, in providing no support or interventions for the pandemic, has abandoned the people of this nation.”
(E) Anger, sometimes rage.
(B) Eat six servings of cookies.
Result? Fleeting pleasure (E) from the taste and texture of cookies, leading to thoughts of, “I ate too many cookies; I should have done something different” (T), which can lead to disappointment and guilt (E).
(T) “The federal government, in providing no support or interventions for the pandemic, has abandoned the people of this nation.”
(E) Anger, sometimes rage.
(B) Write a blog post about it.
Result? Satisfaction (E) from accomplishing a task that helps me feel more calm (E) and may help other people try something different so they can feel less anger (T).
(T) “The federal government, in providing no support or interventions for the pandemic, has abandoned the people of this nation.”
(E) Anger, sometimes rage.
(B) Go out for a walk.
Result? Sense of calm (E) due to changing my enviroment and recognizing that I am doing something to improve my health (T).
Sometimes we don’t recognize our emotions, which could result in events like this:
(T) “The federal government, in providing no support or interventions for the pandemic, has abandoned the people of this nation.”
(B) Throwing something across the room.
Starting with EMOTIONS:
(E) Grief and anger.
(B) Pull the blankets over your head.
(T) “I don’t want to get out of bed and deal with all the things related to the pandemic.”
Result? Loitering in bed (B) because the world feels overwhelming and I feel helpless (E), which makes me believe that things won’t get better (T).
(E) Grief and anger.
(B) Go out for a walk.
(T) “Look at the leafless trees, how the color of the fog matches the color of the water, how the world seems to reflect our collective mood….”
Result? Recognizing that I at least took a step to take care of my mind and body (T), which helps me feel some measure of serenity and gratitude (E).
(E) Grief and anger.
(T) Think about the how the emotions of grief and anger affect my thoughts and behaviors.
(B) Write a blog post to clarify my thoughts, emotions, and behaviors.
Result? Feeling hope (E) that maybe these words will help other people feel more empowered, less lonely, and less angry (T).
There are some professionals who believe in the “primacy of thought”, meaning that they believe that thoughts precede all emotions and behaviors. I do not hold this view, as (a) our current understanding of thoughts center on the use of language, and sometimes we all struggle to name the emotions we feel and (b) reflexes circumvent thoughts (i.e., we yank our hands away from the flame without thinking about the fire burning our fingers).
Starting with BEHAVIORS:
(B) Clenching my jaw and shoulders.
(E) Anxious. Maybe angry. Maybe sad, particularly since many cultures tolerate and accept anger more than sadness.
(T) “Let’s get up and drink some water. Changing positions will help me relax my jaw and shoulders.”
Result: Momentary release of muscle tension (B) that may help reduce anxiety (E).
(B) Checking e-mail way too many times in an hour to learn updates about people staying in the shelter who may have tested positive for Covid-19.
(T) “Oh, please say that no one tested positive, please don’t let anyone have Covid….”
(E) Anxiety and fear. Probably an attempt to limit prevent guilt, too.
Result: Feeling annoyed (E) with myself for trying to control things that I cannot control (T), then resolving to get up and do something else away from the computer (T) and encouraging myself to adhere to a schedule of checking e-mail (B) so I don’t clench my jaws and shoulders (B) due to anxiety (E)
Thanks for reading this and working through this triangle with me. (This triangle forms the basis of cognitive-behavioral therapy (CBT), in case you wish to learn more.)
Maria Yang, MD 