The Cognitive Behavior Model

It is understood that our thoughts, feelings, actions and our physical self are all linked and influence each other.

If we appreciate the connections between our thoughts, feelings, actions and physical selves, we can take a more proactive approach in choosing how to respond to challenges in our lives.

A positive mindset tends to lead to enthusiastic thoughts and feelings; in this state, we are more likely to perform well with others and to act with generosity and gratitude. We are more likely to recognise the successes we have achieved and to feel good about ourselves in reflection.

We can create positive cycles of thoughts, feelings and actions by taking a proactive approach. Choose one of the elements (your thoughts, feelings, actions or physical self) and focus on making it entirely positive. Perhaps spend five minutes concentrating on good thoughts, bringing up happy memories or by doing something that makes you or someone else happy – notice that by changing just one element, the whole system is affected. Note how long the positivity lasts.

Of course, the reverse is also true. If we feel angry, sad or we are overcome by nerves, we might have negative thoughts about people, events and even ourselves. This can affect how we feel – tight, tense, agitated - then how we act and perform.

The great news is, armed with knowledge of the Cognitive Behaviour Model, we know that if we find ourselves in a negative cycle, we don’t need to change the whole system…just one element (our thoughts, feelings, actions or physical self) to contribute to improved wellbeing and increased performance.

If we regularly check in with ourselves and listen to what we are thinking, notice how we are feeling and note our actions, then we will begin to anticipate our reactions to different situations. Equipped with this appreciation and understanding, we can learn how best to interrupt negative patterns and instead create positive cycles that promote performance and wellbeing.

Most of the Peak State tools and techniques are based on the Cognitive Behaviour Model and are there to help you generate positive cycles or interrupt negative cycles. Practise them on a regular basis and you should feel the benefits as the body and mind will become used to the processes.

Adapted from: Greenberger, D., & Padesky, C. A. (1995). Mind over mood: A cognitive therapy treatment manual for clients. Guilford Press.

The Emotional Regulation Model

We have evolved a complex set of emotions. They exist to help us act instinctively in a host of different situations and environments: when we operate in social groups, when opportunities arise for advancement or when we are faced with uncertainty or threat.

Sometimes these emotions can work in conjunction with one another to form a system designed to help us with general situations. The three systems that make up the Emotional Regulation Model are:

Threat, Drive, Soothe

The THREAT system is designed to keep us safe. When this system is activated, the body releases a hormone* called adrenaline and we become alert and ready to respond to danger; either to fight, freeze on the spot or run away as fast as we can. We can get physical sensations (agitation, sweating, butterflies in the stomach) and feelings (anger, frustration, nervousness). Our senses can become heightened and very focused – becoming ready to react quickly. This can lead us to think and act in haste.

The DRIVE system is linked to the rewards we feel when we succeed. The rush, the excitement and the fulfilment we experience when we succeed results from hormones* being released into the brain (predominantly dopamine). These feelings help us recognise success and we are designed to repeat the action in order to activate the same positive feelings. This can be hugely beneficial in making us ambitious and goal focused, but it can also lead to us ignoring other important areas of our lives in order to achieve the next win.

The SOOTHE system is activated when we feel safe, secure and content. In this state the body releases hormones* including oxytocin and endorphins. This system helps us to relax and is therefore vital for good rest and recovery. This system helps to balance out the other two and is associated with a sense of calm that allows for reasoned thought and presence of mind.

Each system can be worked like a muscle to become stronger. If one system is stronger than the others, it might lead to an individual favouring a particular set of traits in reaction to everyday situations. If one system is weaker, it might be harder for an individual to bring the associated traits to bear when the appropriate situation is experienced.

Each system is an important part of who we are and vital to our survival and to our personal development. But it might be tricky to reach our Peak State when one system is too dominant, or one system is too weak. Instead, we try to find balance in order that we are able to control and activate the systems when most appropriate instead of being led by our emotions.

In the modern world, the Threat and Drive Systems seem to be well exercised as a normal part of everyday life and therefore, many of the Peak State tools will help to strengthen the Soothe System in order to help you find greater balance.

*Hormones are the chemical signals produced and used by the body.

Adapted from Gilbert. P. (2009). The Compassionate Mind – A new approach to Life’s Challenges. London, United Kingdom: Constable & Robinson, Ltd.