Part 3 of 3 · CBT foundations
Give the thought a sentence
‘The whole afternoon felt wrong’ is a real experience, but a big place to begin. One small moment is easier to examine.
Get specific
A situation is an event; a thought is a meaning or prediction; a feeling might be sadness or frustration. Try describing each separately. ‘I feel ignored’ may contain both hurt and the thought ‘They are deliberately leaving me out.’
Leave room for not knowing
You do not have to discover a hidden explanation. Sometimes there is an image, a memory, or no clear thought. Write what you notice rather than forcing a sentence to fit.
What it looks like
Omar writes ‘My idea wasn't discussed at the meeting.’ Then: ‘My ideas don't matter.’ The feeling is disappointment. These are connected, but they are not the same statement.
Try it now
Choose a low-stakes moment. Finish ‘What happened was…’ and ‘The meaning I added was…’ Then name a feeling. Pause if this becomes overwhelming; noticing one detail is enough.
This is skills education, not a substitute for professional care. You can pause any exercise. Need support?