Topic 5: Behavioral Activation & Automatic Thoughts {by 3/6}
[Behavioral Activation] – Watch MDD-7: Behavioral Activation – Introducing Daily Activity Schedule. Answer the following: (1) Based on what you know about this client so far (e.g., information from his assessment and his Weekly Activity Monitoring Log), what specific activities or tasks would you like to see on his first Daily Activity Schedule? (2) How would monitoring this client’s thoughts (and believability rating) and emotions (and severity rating) be helpful for future cognitive work?
[Automatic Thoughts] – What are some possible reasons why it is difficult for some clients to differentiate thoughts from emotions? Why is it important to know the difference (see Tables 7.3 & 7.4)?
Your original post should be posted by 3/6. Have your two replies posted no later than 3/8. *Please remember to click the “reply” button when posting a reply. This makes it easier for the reader to follow the blog postings.
Dr. Adam M Volungis 
Mar 01, 2025 @ 19:21:46
Behavioral Activation
Automatic Thoughts
Mar 01, 2025 @ 19:53:53
Hi Courtney! I really enjoyed reading your discussion post on behavioral activation and automatic thoughts. To begin, I like that you pointed out that Mark needs a better sleep schedule, so he does not feel as though he is “behind” in the morning. This would also allow for him to eat a sufficient breakfast in the morning which could also help him with his energy levels throughout the day. I had also incorporated that I would like to see Mark work on his sleep schedule and create more social opportunities! I believe that Mark does enjoy socializing but the thought of the interaction may be difficult in the moment, which leads him to avoid socializing. I think that it is important for Mark to create those situations because he usually feels better afterwards! I also really enjoyed reading your reasoning as to why it is important to monitor thoughts and emotions. I thought that your point on monitoring whether or not the activities we are implementing created joy or achievement! I also really liked your point on identifying thoughts and emotions in order to implement certain CBT techniques that coincide with each particular thought or emotion Mark could be having. Lastly, I thought your point on differentiating between thoughts and emotions was very well said. It is very possible that clients lack awareness of their automatic thoughts, and it is our job as clinicians, to provide them with psychoeducation. Overall, your discussion post was very thorough and you created some very compelling points! I loved reading it!!
Mar 05, 2025 @ 10:41:25
Hello Courtney,
You’ve made great points about targeting Mark’s sleep schedule and social interactions. Starting with small changes, like adjusting his bedtime by 30 minutes, is a practical and achievable step. Planning low-pressure activities, like a movie night or cooking together, will help him ease into socializing without feeling overwhelmed.
I also agree with using rating scales to track his thoughts and emotions. This can guide adjustments in his plan, especially if he struggles with self-efficacy. Tracking emotional severity can highlight areas of distress and help decide if additional techniques like relaxation are needed.
Your point about automatic thoughts is key. Helping Mark distinguish between thoughts and emotions and become aware of their impact will empower him to challenge negative thinking in the moment. This self-awareness is crucial for lasting change.
Mar 06, 2025 @ 00:57:03
Hello Courtney!
I really enjoyed your creative ideas about stay at home cookign dates!
Starting small and gradually progressing on date plans/ and goals can be beneficial while also not overwhelming!
Mar 01, 2025 @ 19:47:39
After learning about Mark and collecting information from his assessment and Weekly Activity Monitoring Log, some specific tasks that I would like to see on his Daily Activity Schedule are waking up at a consistent time in the morning, implementing social activities with his friends and girlfriend, and walking his dog. Mark has expressed that in the morning, he feels as though he runs out of time because he is waking up too close to the time he needs to leave for work. I believe that by challenging Mark to wake up earlier, at a consistent rate, would allow him to create more time for himself in the morning. By doing so, he won’t feel as though he is racing against the clock and may even have time to create a nice breakfast for himself. I also believe that implementing more social activities within his week would help Mark to feel as though he is managing his work life balance. I would encourage him to start off small during his first Daily Activity Schedule for example, may once during the weekend. If it appears that socializing is helping him, we may encourage him to schedule in more time for socializing. I also feel as though he should implement some designated time to spend with his girlfriend. Rather than having to go out somewhere, as that can deter them from spending time together due to their inability to make a decision, I would encourage Mark to spend some quality time with his girlfriend at home. He could block off a specific hour within his day, after work, where they sit down and even watch a TV show together. Lastly, I think that consistently walking the dog would benefit Mark greatly. This would allow for himself to get some fresh air while also utilizing the therapeutic aspects that a family pet can create.
I believe that monitoring Mark’s thoughts (and believability rating) and emotions (and severity rating) would allow for us to determine what cognitive distortions or deterrents are prevalent throughout his week. It would also allow for us to determine what he is thinking and feeling in a positive regard. Mark has expressed that he sometimes has self-deprecating thoughts after a plan or activity does not go the way he intended it to. Rather than him trying to recall what he was thinking or feeling in session, a Daily Activity Schedule might give us more insight and detail into what he is thinking or feeling in the moment. It will also provide us with information on how we could tackle his negative automatic thoughts and create situations where those thoughts and feelings do not dictate his overall day. We will be able to notice as well, which activities bring him positive automatic thoughts, in which, we would strive to implement those activities more often into his future schedules.
I believe that it is difficult for clients to differentiate between thoughts and emotions because emotions tend to be easier to recognize. For example, I may be able to identify that I am feeling happy in this current moment, but it is harder for me to identify certain thoughts that are making me feel that way. Automatic thoughts tend to be brief and can go unnoticed, which is why it is easier for a client to identify the way they are feeling as a result of their automatic thoughts. I believe that it is important for us to differentiate between the two because at times, clients can identify emotions as thoughts or vice versa. By differentiating between the two, it allows for the client to understand how both can be connected and will help them to identify what is causing their distress. For example if a client is feeling sad, they then can work on identifying the thoughts that lead them to that sadness. If a client is expressing a distorted way of thinking, it would be helpful to identify what emotion is creating such thinking.
Mar 02, 2025 @ 21:28:35
Hey Nicole,
You did an excellent job pointing out key considerations for Mark’s activity log! You highlighted several important activities that Mark could incorporate, specifically the significance of walking his dog. Given what we know about Mark, this activity may be difficult to initiate, though I think he would largely benefit from the therapeutic benefits of an evening walk. Perhaps this is something he and his girlfriend could do together, or even down the line, Mark could visit a dog park and seek social interaction there. I did not mention this activity in my discussion, though I think it would be very useful to track.
Mar 04, 2025 @ 15:35:42
Hi Nicole!
I agree that I would like to see Mark implement a solid morning routine, as it could help the flow of his entire day. If he wakes up and takes charge of his morning, it is likely he will feel more motivated to complete work related tasks and tasks at home. Also, if he is not so rushed in the morning, he can have more time to get going (since that is a struggle for him) and get his mind right before his work day begins. Good work!
Mar 06, 2025 @ 20:00:06
Hi Nicole! I enjoyed reading your post and how it highlights looking at some of the positives throughout Mark’s week. Those positives in the week can be highlighted to strengthen the session with Mark and give him a boost while also looking at some negative thoughts and feeling.
Mar 02, 2025 @ 11:48:42
Mar 02, 2025 @ 21:21:47
Hey Hannah,
I am also interested to see changes in Mark’s wake-up time and social involvement. I agree that in terms of making plans, it does not need to be anything extravagant– finding small ways to reach out to those Mark enjoys spending time with can slowly become an activity he participates in more often. Further, I agree that rating thought believeability and emotion severity is integral for maximizing sessions, as the counselor can better understand where/how the client is struggling.
Mar 08, 2025 @ 19:09:11
Hi Hannah,
I agree that adjusting the client’s wake-up time and increasing social involvement in simple, manageable ways can make a big impact. I really like the emphasis on small, intentional efforts to connect with others. It makes socializing feel more achievable rather than overwhelming. I find it interesting how tracking thought believability and emotion severity can reveal patterns the client may not even be aware of, making it a powerful tool for guiding therapy and maximizing session effectiveness.
Mar 02, 2025 @ 20:45:11
Behavioral Activation:
After reviewing the session with Mark, there are several areas that I would be interested in seeing in his Daily Activity Schedule. To begin, I am curious to know more about his morning routine. Mark states that he feels rushed between 8:00-9:00 A.M., and I am wondering how wake-up time, breakfast, and hygiene factor into this process. From here, valuable details from his workday could highlight both good and bad moments—were projects due? Did he have lunch with a coworker? Marks had expressed that he values social interaction, so to what extent is that happening in work? After his workday, evening activities are also an area of interest. When is dinner occurring and with whom (e.g., girlfriend, friends, alone)? What hobbies or pleasurable activities are being pursued (e.g., watching football, gaming, date nights). Even on a less pleasurable note, I am curious to know what housekeeping tasks Mark is able to initiate and complete. Finally, bedtime and hours of sleep are of interest. This daily activity log will reveal behavioral patterns that either facilitate or hinder Mark’s quality of life and are a strong source of behavioral activation.
Recording thoughts and emotions is an integral part of current treatment and future cognitive work. For example, if Mark consistently has negative thoughts with a high believability rating, this opens the conversation of negative core beliefs and automatic thoughts. Awareness of thoughts at the end of a good day versus the end of a bad day informs how a client takes on adaptive/maladaptive tendencies. Recording emotions also indicates how certain activities and stressors impact the specific client. Understanding where high emotional reactions occur informs treatment focus and may lead to a conversation that further contextualizes cognitive processes. Thoughts and emotions are incredibly powerful in the context of CBT, and beg to be dissected for full case conceptualization.
Automatic Thoughts:
Differentiating between thoughts and emotions is a necessary component of psychoeducation, as it informs conceptualization of automatic thoughts. Often automatic thoughts (sentences or phrases) lead to emotions (single words), though clients may not initially be able to distinguish the two. This confusion surfaces when clients have limited vocabulary or confuse the relationship between events and emotions. To address this, clinicians may use worksheets to help clients associate their negative automatic thoughts with emotion clusters (Table 7.3). Alternatively, clients can describe thoughts or events they associate with certain emotions to better vocalize their feelings (Table 7.4). Ultimately, knowing the difference between thoughts and emotions introduces an element of self-awareness necessary for the remainder of treatment.
Mar 04, 2025 @ 15:32:22
Hi Meghan!
I liked how you pointed out that monitoring Mark’s thoughts and emotions can give light to his adaptive and maladaptive coping tendencies. I did not think of this detail before, but it is crucial to have that understanding when treating depression. If Mark tends to beat himself up after a bad day, this can translate into not feeling good for the rest of the week, so it is important to note and talk about if this is the case. Good work!
Mar 12, 2025 @ 20:57:06
Hi Meghan,
I really liked reading your take on Mark’s Daily Activity Schedule. I liked that it focused on the morning routine (I was thinking of a night routine in my response but honestly, a morning routine is even better!) I also really loved your suggestion about using worksheets to help clients connect negative automatic thoughts with emotion clusters. I work in a on an adolescent wing of a BH hospital and I use them when I am leading groups all the time. It’s a really practical way to help them develop self-awareness and improve their ability to vocalize their feelings.
Mar 04, 2025 @ 15:29:01
Behavioral Activation
Automatic Thoughts
Mar 05, 2025 @ 10:43:02
Hello Rachel,
You’ve made great suggestions for Mark. Establishing better morning and night routines is a practical way to help him start his day with less stress and make his day more productive. I also like the idea of incorporating social activities with Melissa, friends, and his dog, as this could help combat his tendency to withdraw when feeling down.
Tracking Mark’s thoughts and emotions will be crucial for identifying his automatic thoughts and core beliefs, which can guide future work. Writing them down is a more reliable method than relying solely on memory during sessions.
I agree that distinguishing between thoughts and emotions can be challenging for clients, especially since they often experience automatic thoughts as emotions. Helping Mark understand this difference will be key in making therapy more effective and improving his self-awareness.
Mar 06, 2025 @ 20:14:33
Hi Rachel! I enjoyed the part of your post that talked about automatic thoughts. It is important for clients to understand the separation between thoughts and feelings, and be able to place those feelings accordingly. It will help the process to be able to understand automatic thoughts and why they happen.
Mar 07, 2025 @ 16:42:11
Hi Rachel,
People tend to mistake thoughts for emotions or emotions for thoughts very often, and it definitely feels unique to the individual. Like you said, it’s important to be able to differentiate the two because of how intertwined and related they are, and so that the client can start to notice the shift in their emotions as they start to modify their thoughts. So many clients may also feel like they need to modify their emotions in order to change their thoughts, which isn’t the case and can be invalidating and damaging, which prevents progress. That’s why it’s so important to teach clients the skills they are lacking, whether it be having trouble identifying thoughts or emotions, so that there is greater understanding of their influence on one another!
Mar 05, 2025 @ 10:34:14
1.If Mark were my client, I’d suggest setting SMART goals based on his assessment and Weekly Activity Monitoring Log, as long as they won’t worsen his depression. These goals would help him break the negative cycle between his thoughts, emotions, and behaviors. I’d recommend goals that are Specific, Measurable, Achievable, Relevant, and Time-bound, which he could add to his first daily schedule. One goal would be to go to bed and wake up earlier, as his rushed mornings create negative thoughts and emotions. Waking up earlier could allow him to make a proper breakfast instead of just grabbing a quick snack, which frustrates him. Changing this routine might lead to a more positive start to his day.
Another goal would be taking a 10-minute walk with his dog, which he enjoys and could help improve his mood and physical activity. This would also disrupt the negative cycle of thoughts, emotions, and behaviors. Achieving these goals could boost his sense of accomplishment and self-efficacy. Mark also enjoys spending time with friends, so I’d encourage him to make plans with them, even though this can be hard for him. I’d also suggest scheduling time with his partner after working on his morning routine, as focusing on too many goals at once could be overwhelming.
Mark often feels worthless, so it’s important for him to assess whether these thoughts are believable. This will help him and his therapist challenge those thoughts using evidence. Rating the intensity of his emotions is also important, as it helps identify which feelings are most troubling and track progress. This can guide treatment and help build self-efficacy.
2. The connection between thoughts, emotions, and behaviors can be confusing because they happen so quickly and are often automatic. People are more aware of their physical sensations than their thoughts, making it harder to separate them. Helping clients recognize the difference between thoughts and emotions is crucial for treatment. It allows them to challenge their automatic thoughts and reframe their perceptions.
Mar 06, 2025 @ 00:55:05
Hello Sister,
I like your ideas about SMART goals, it is another piece of well used psychoeducation. I also think though we should find ways of introducing them in a simple language, just so not to make them sound overwhelming.
Mar 06, 2025 @ 00:52:42
Socializing with partner also feels overwhelming, even though it is important and necessary to improve his social life engagement.
The specific tasks I woul dlike to see on Mark’s daily activity schedule are as listed:
– Work on sleeping 30-45 min earlier each night.
This will include discussing in detail what he does after 7.00pm and try to change any routine that ruins his sleep/ keeps him awake. Instead we could discuss incorporating practices such as dimming the lights all over the house at 8.00pm, taking a warm shower before bed, doing a mindfulnes breathing/meditation practice before sleeping as his winding down night time routine which could help his body and mind get cues that it is time to sleep.
– Set an alarm reminder for 7.30 pm every evening when he prepares breakfast for the next day. Something simple that doesn’t take him more than 15 min and doesn’t overwhelm him to do. Discuss during session that when alarm goes off to prepare breakfast the night before, he gets up and just does it, does not contemplate with himself whether he feels like/ wants to do it or not at that moment.
– Go for a 10-15 minute walk with dog and partner.
– Think about date organizations that are in a short radius from his home that does not feel overwhelming, long distance or too much effort.
-Think creatively about stay at home dates that include cooking together, playing music and dancing at home, quality time with question games aimed at deepening the connection with partner.
– At least once a week schedule a 1 hour and a half socializing time with friends and/or partner somewhere outside of home (playing a game, watching a concert, visiting a museum, dinner at a restaurant).
2) Monitoring Mark’s thoughts (and believability rating) and emotions (severity rating) would be very helpful to understand exactly the trend of ups and downs, or a pattern he may have. We may be able to notice and explore what is more challenging for him to do and why, and work with that. We may be able to see connections between his automatic thoughts, how much he believes them (takes them as valid), and how that in response influences his strong emotions. This will raise even more awareness to Mark on the impact that his thoughts have on his mood and emotions. The monitoring can also help us understand what automatic thoughts and core beliefs are the priority to work on in therapy, since they may be the ones mostly getting in the way of therapeutic work and/or behavioral activation.
3) It is had to differentiate between automatic thoughts and emotions because they happen so quickly one after the other (given that automatic thoughts are like cognitive reflexes, short quick statements ) and people have gotten used to their presence (pattern of thinking it is almost fused with sense of self). It is important to differentiate between them because this is step 1 of CBT work and understanding. We cannot challenge thoughts we don’t even recognize as such. Understanding the difference also helps deeply realize how they affect one another, see things more realistically, and intervene on thoughts and core beliefs present to change ways of feeling. It promotes hope of change and improvement of feelings.
Mar 07, 2025 @ 16:36:37
Hi Sindi,
I loved the way you laid out different suggestions for Mark, some of your suggestions I hadn’t even thought of! I love the idea of having Mark prepare his breakfast for himself the night before because that can be a stepping stone as he begins to introduce so many new routines and activities. It would be a lot to expect him to be able to wake up early, get out of bed promptly, and be able to make breakfast right off the bat. I would imagine that this would boost his confidence and increase his motivation to work towards his larger goal of being able to incorporate the breakfast-making process into his morning routine! Utilizing a sign to prompt him to engage in certain activities is also a great way to cue him since it may be easy to forget at first
Mar 08, 2025 @ 19:02:48
Hi Sindi!
I really appreciate the way you structured Mark’s plan to be both manageable and motivating. Your approach to gradually adjusting his bedtime with a structured wind-down routine is a great way to set him up for success without overwhelming him. I also love the idea of setting an evening alarm to remind him to prepare breakfast the night before—it removes the immediate stress of his rushed mornings and helps build confidence in his ability to implement new habits. Your focus on making social engagement feel more approachable, like short walks with his partner and brainstorming low effort date ideas, is also really effective in ensuring these activities feel natural rather than burdensome. Additionally, your emphasis on tracking thoughts and emotions will provide key insights into his patterns, allowing us to tailor interventions that address his biggest barriers.
Mar 06, 2025 @ 15:47:14
Behavioral Activation
Based on what we know about Mark so far, I would like to see changes to his sleep/wake patterns and his social life. As of now he stays up late playing video games and has a very hard time waking up the next morning, which then impacts the flow for the rest of the day. Implementing a consistent “bed time” and wake-up time every day can help him establish a routine and feel less stressed in his daily life and allow him to make time for the things he wants to do in the mornings that he can’t do now, like being able to make a proper breakfast and destress before work. However, I would not necessarily expect this to be the task first seen on his daily activity schedule that is adhered to mainly due to his hesitation surrounding the morning activity changes and doing this schedule in general. Because of this, I would want one of the first activities on his Daily Activity Schedule to be related to implementing more social activities with the people in his life. This could be blocking off time to spend with his partner or even engaging with coworkers on his lunch break. Especially in terms of spending more time with his partner, this is something that he already recognizes he enjoys doing despite having difficulty initiating. As he continues to socialize it may become easier for him to initiate since he will be more easily reminded that this is something he enjoys. Socializing does not need to be a planned event, but just blocking off time to connect with others may also help him decrease his tendency to withdraw
Monitoring the client’s thoughts, believability rating, emotions, and emotion severity rating can be helpful for future cognitive work because the client will be able to bring in the thoughts, feelings, and reactions from that moment to future sessions, rather than just retroactively explaining them. It can be hard to remember the exact thoughts and feelings we have in the moment about something, which can make it difficult to articulate in therapy and explore. Similarly, monitoring these things can be helpful in identifying patterns of thoughts and emotions related to specific activities or outcomes. This can be helpful in recognizing patterns of automatic thoughts or the influence of core beliefs and can be identified as an area to focus on and process more in depth. Additionally, changes in those measurements over time can help see how effective or ineffective interventions have been and be used to see if any modifications need to be made, like easing the intensity of the scheduling or by switching to a different technique.
Automatic Thoughts
One of the reasons why some clients may find it difficult to differentiate thoughts from emotions is because thoughts can be harder to identify unless someone is consciously paying attention to them, especially when the thoughts are automatic thoughts. The brief nature of automatic thoughts makes it difficult to pick up on them when they happen, however the emotions we feel because of these thoughts are much more salient. Some clients also may not have the proper vocabulary to identify emotions and may feel that their thoughts are the same as their emotions. Similarly, it could also be that some people are not in tune with their emotions and tend to be more detached or lack awareness of their emotional experiences. It’s important to know the difference between thoughts and emotions because the client needs to understand that the goal is to modify our thoughts, which will then influence our emotions, which then impacts our thoughts, and so on. The goal is not to modify our emotions, but to understand how our thoughts contribute to our emotional experiences, and how we can modify our thoughts to have less distressing emotional responses.
Mar 11, 2025 @ 15:34:01
Hi Eleni
I liked your point on how emotions as well as thoughts in the moment can be hard to recall, especially later on in therapy. It would really help in therapy if the client is able to recall exactly what they thought as well as felt in the moment in therapy through the use of a monitoring log. Without these exact thought, it leave some ambiguity and interpretation up to both the client and the therapist during a therapy session.
Mar 06, 2025 @ 23:48:09
Based on the information provided about this client there are a few activities and/or tasks that I would like to see on his first daily activity schedule. The first area of concern revolves around his sleep schedule. He does not seem to be getting the desired amount of sleep needed to successfully engage in daily life activities. Mark has been struggling with his time management due to waking up so late. I would like to see him setting an earlier time to wake up in the morning every day. If Mark insitebly follows through with the plan and wakes up at the same time every day this could help him make it a habit. Along with that, trying to go to sleep at a reasonable hour every night will also be helpful in this case. Considering Mark feels very tired and runs down in the mornings, he could work on managing his sleep better by setting a specific bedtime. Another area of concern revolves around his work life balance and not finding the time or energy to participate in certain activities. Implementing more activities or tasks that involve socialization could help Mark in this scenario. It is important to have a healthy balance between work and play. I would like to see Mark prioritize his happiness a little bit more and spend quality time with the people that care about him most. A simple night out with his partner could enhance his emotional well- being. Monitoring Mark’s thoughts and emotions is helpful for future cognitive work because it can give us a better understanding of his core beliefs and automatic thoughts causing potential stress. Our thoughts can dictate how we feel and often at times it is inaccurate. Monitoring Marks thoughts and emotions can help us identify any possible cognitive distortions stopping him from meeting his desired goals. He may have negative thoughts or feelings towards specific situations that are causing him significant distress
Clients may find it difficult to differentiate thoughts from emotions for a variety of reasons. One being that we tend to experience certain thoughts or experiences with emotions. How one feels after a particular experience can be easier to identify then the thought that may arise from said situation. It can be difficult for indicidime to understand why they feel the way they do and the thoughts that correlate with it. It is important to know the difference between emotions and thoughts especially when causing an individual a significant amount of distress
Mar 09, 2025 @ 20:42:13
Hi Lexi! I like how you emphasized the need for Mark to not only work on getting up earlier in the morning but also going to bed earlier so that he still meets a healthy number of sleeping hours. I also like how you highlight the need to implement more social activities since this is a major area of concern for him in therapy. He seems to get lots of enjoyment from socializing but has trouble making plans and managing his anxiety about creating plans.
Mar 08, 2025 @ 18:50:23
Behavioral Activation
It is important to structure the client’s first Daily Activity Schedule in a way that balances engagement and achievability. Based on his assessment and Weekly Activity Monitoring Log, the schedule should include small, manageable tasks that provide a sense of accomplishment, such as getting out of bed at a consistent time, preparing a meal, or completing a simple chore. Enjoyable activities, like listening to music, taking a short walk, or engaging in a hobby, should also be prioritized to help reintroduce positive experiences into his daily routine. The goal is to create momentum by integrating activities that reinforce both structure and enjoyment without feeling overwhelming.
Tracking the client’s thoughts (with a believability rating) and emotions (with a severity rating) is a crucial part of understanding how he interprets and reacts to different experiences. By doing this, it becomes easier to identify patterns of negative thinking and pinpoint which activities may trigger distress versus which may offer relief. This information will be essential for future cognitive work, allowing for more targeted interventions that challenge unhelpful beliefs and introduce more adaptive ways of thinking. Over time, this process helps the client recognize that his thoughts are not absolute truths and that he has the ability to shift his perspective in ways that can positively impact his emotional state.
Automatic Thoughts
Many clients struggle to separate thoughts from emotions because the two often feel inseparable, especially in moments of distress. For someone experiencing depression, an automatic thought like “I am a failure” can feel so real that it is mistaken for an emotional state rather than a cognitive interpretation. Additionally, intense emotions can cloud the ability to objectively examine one’s thoughts, making it difficult to step back and distinguish between what they feel and what they are telling themselves.
Understanding the difference between thoughts and emotions is essential because it gives clients more control over their emotional experiences. Thoughts are interpretations of situations, while emotions are the reactions to those interpretations. If a client can recognize this, they can begin to challenge the automatic thoughts that may be fueling their distress. Tables 7.3 and 7.4 emphasize that by identifying and restructuring negative thoughts, clients can change how they feel, rather than being controlled by emotions they believe are inevitable. This process is central to cognitive work and helps clients build the skills to manage their emotions more effectively.
Mar 09, 2025 @ 20:48:38
Hi Jalen! I really liked your idea of encouraging Mark to engage in more hobbies since this is a great way for Mark to improve his mood and satisfaction throughout the day. It would allow him to have something to look forward to outside of work and also help him improve his self-esteem if he can identify strengths of his he may not have been aware of before. Engaging successfully in these activities can help him start to challenge the negative automatic thoughts he has been having.
Mar 11, 2025 @ 15:08:10
Hi Jalen,
I really liked your emphasis on the balance between engagement and achievability. Without properly balancing these 2 you run the risk of overwhelming the client with seemingly unachievable goals or run the risk of the daily activity schedule being ineffective. This activities should slightly push him out of his comfort zone while not seeming so overwhelming that he is unable to follow through.
Mar 12, 2025 @ 20:35:55
Hi Jalen,
I really liked reading your approach to structuring Mark’s first Daily Activity Schedule. Starting with small, manageable tasks and mixing in enjoyable activities is such an awesome way to build momentum without overwhelming them. Your point about automatic thoughts is spot on, too. It’s all about giving our clients the tools they need to take control over how they feel instead of just impulsively reacting to emotions.
Mar 13, 2025 @ 13:50:53
I like your description of the blending of thoughts and emotions that often occurs in maladaptive individuals. Automatic thoughts do share a lot of similarities with emotional states: instantaneous and with a strong emotional response. The difficulty distinguishing between the two is exactly why it’s important to have clients track automatic thoughts.
Mar 11, 2025 @ 15:05:00
Based on what we know about the client so far, I think one activity I would like to see planned out in the daily activity schedule would be some sort of activity that gets him out of the house and in a social environment, such as a date night or going out with friends. I think if he put “planning a social activity” and wrote out specific steps, could help him initiate and minimize the chances of finding excuses to not carry out that task. Something else he could do that might be easier is rather than going out, playing video games with friends as a small step to start getting him to socialize more. Something else that would be helpful to see is a more structured daily schedule, such as a set time to wake up, and a set time to sleep, as well as set times for eating or showering. These tasks are a bit easier to accomplish and could help develop more esteem and confidence in following through with larger plans such as the ones mentioned earlier.
Monitoring clients thoughts and emotions can really help for future cognitive work in multiple ways. One way is that it can provide insight into what activities are really helping his emotions and what isn’t. Monitoring his thoughts can provide us with what he is thinking and correlate that to his emotions that he is feeling. This is something that can be reviewed and explored with more depth within the session to help him figure out what caused his negative emotions and what he could perhaps do to cope. Another way this can help out in the future is by providing concrete evidence of progress. Something that is difficult to notice over a period of weeks is progress. If he sees the initial monitoring logs and compares it with the current monitoring logs, the difference can help him realize what has changed and provide a sense of accomplishment.
One of the reasons it is difficult to differentiate between thoughts and emotions is that they occur almost simultaneously. Without really thinking about your thoughts and emotions, you are unaware that they are separate processes. The reason this is important is that frequently, automatic thoughts are susceptible to distortions and those distorted automatic thoughts often create distress and negative emotions. By knowing the difference between thoughts and emotions, the client may be able to start monitoring their thoughts and through reviewing these thoughts either by themselves or in session, realize the distortion that occur in these automatic thoughts.
Mar 13, 2025 @ 13:43:34
I like the suggestion of video games as an easy first step for Mark! Don’t get me wrong, I would rather whatever the activity is get him out of the house, but sometimes that can be hard right away. I think video games helps separate the two goals: leaving the house and socializing, such that Mark can socialize from his home.
Mar 12, 2025 @ 20:26:28
(1) Based on what I know about Mark, I would like to see him try to implement some form of self-care ritual before bed. This ritual can be something simple, putting on an aromatherapy lotion with lavender, drinking tea, reading a book, or any positive, attainable act that makes him feel calm and relaxed. Mark mentions in the session that he believes it will be very difficult for him to do. By creating a self-care ritual before bed, he maintains the motivation to make the change because there is an incentive behind doing the task. (2) I think a big reason it can be difficult for many people to understand the difference between thoughts and emotions is because automatic thoughts occur so quickly it’s often hard to notice them unless someone is training their brain (i.e. through CBT) to notice these things and make conscious efforts to redirect them. It is extremely important to be able to differentiate between these two things because it aids a person in identifying why they may be feeling the way they are when they are in distress. For example, a person might feel anxious before going into class but not recognize that the feeling is stemming from a negative, automatic thought like ‘I’m going to fail my exam.’ The only way to change a behavior is to first identify it. By separating thoughts from emotions, a person can begin to challenge maladaptive thoughtl patterns and make more intentional and mindful choices when responding to stressors.
Mar 13, 2025 @ 13:40:55