Have you ever noticed how a single thought can shift your entire mood?

Maybe you looked in the mirror and thought, “Ugh, I look awful today.” Suddenly, you're feeling embarrassed or withdrawn—and without realizing it, you're avoiding people, hiding behind a hoodie, or spiraling into self-criticism.

This is about more than just a bad day. It’s a glimpse into how your brain works—and the good news is, you’re not stuck there.

The CBT Connection: Thoughts → Feelings → Actions

Cognitive Behavioral Therapy (CBT), one of the most widely used and researched counseling approaches, teaches that our thoughts influence our feelings, which influence our actions (our moods, attitudes, choices, & behaviors). This framework can empower us to pause and ask:

“What am I feeling or doing right now, and what thought might be behind it?”

Let’s take an example:

• Thought: “Everyone’s judging me.”
• Feeling: Shame, fear, or anger.
• Action: Withdrawing, becoming defensive, aggression, or isolating yourself.

Feelings and actions can all be traced back to a thought or belief.

So, those uncomfortable emotions and their resulting behaviors are signs that something needs attention in our minds…we need to evaluate the thought behind them.

Are you anxious, depressed, irritable, moody? That’s a sign. Trace them back to the thought that’s feeding them. 

Take a moment and check in with yourself:

In this moment, what are you doing or feeling? 

If it’s an uncomfortable feeling, get curious about the thought/s that may be driving that feeling.

This is powerful stuff!!

You Have a Choice

For those of us who are faith-based, we need to know not every thought we have originates from us…thoughts can be influenced by God, the enemy, messages from others, the news, social media, entertainment, music, movies, books, etc.

You don’t have to believe everything you think.

You’re not a prisoner to your thoughts. You can learn to pause, identify, and replace harmful or untrue thoughts with more positive thoughts—and even Scripture verses.

Your Challenge This Week:

• Identify one repeated thought you’ve had lately.
• Notice how it affects your emotions and actions.
• Ask yourself: Is this thought true? Is it from God?
• If not, “change the channel” by focusing on a thought that is true—something aligned with God’s word and His heart for you.

We’re not always in control of what thoughts pop into our heads, but we are responsible for what we do with them. We have a choice.

You can take your thoughts captive. And as you change your thoughts, you’ll also be changing your feelings and behaviors.