Food for Thought
Chew on this
What we think matters more than we often realize. Thoughts shape how we feel, how we act, and how we experience the world. A single thought can lift your mood or spiral you into worry. In cognitive behavioral therapy, we call these automatic thoughts, the ideas that pop up quickly, often without us noticing. Over time, repeated patterns of thinking can influence emotions, decisions, and behaviors in ways both small and profound.
Thoughts Shape Emotions
Every emotion begins with a thought. Feeling anxious before a meeting? That tension probably started with a story your mind told itself, like “I’m going to mess this up”. Feeling proud or confident? That often comes from positive, self-affirming thoughts. CBT teaches that by noticing these automatic thoughts, questioning them, and gently reframing them, we can influence the way we feel.
Reflective Prompt: Pause and notice one thought running through your mind right now. Ask yourself, “Is this thought completely true, or is it just a story?”
External Influences Matter
Our thoughts don’t exist in a vacuum. They are shaped by what we watch, read, and listen to. Social media feeds, news cycles, and conversations with friends and coworkers all influence the stories our minds tell us. Even what we eat can impact our thoughts—blood sugar dips, caffeine highs, or nutrient deficiencies can subtly shift mood and clarity. Recognizing these influences helps us take control of our thinking instead of being passively guided by our environment.
Example: Scrolling through a social feed that highlights only success and perfection can trigger feelings of inadequacy. Catching yourself and reminding yourself that social media is a curated highlight reel is a CBT-style reframing.
Thoughts Influence Behavior
What we believe guides what we do. If you think “I can’t handle this,” you might avoid challenges, hesitate to speak up, or stay stuck in patterns that don’t serve you. Conversely, thoughts like “I’ve handled hard things before, I can figure this out” can motivate action, persistence, and problem-solving. CBT teaches that by shifting thinking patterns, we can change behavior, which in turn reinforces healthier, more adaptive thoughts.
Mini Exercise: Identify one unhelpful thought you notice this week. Write down a healthier, balanced alternative and notice how it shifts your mood or choices.
Curate Your Mental Diet
Just as we choose nourishing food for our bodies, we can choose nourishing input for our minds. This means being mindful of media consumption, social circles, and daily habits. Limit exposure to negativity or content that triggers comparison. Seek out media, conversations, and environments that educate, inspire, or calm you. Your mental diet is as important as your physical diet—what you feed your mind shapes your thoughts and your life.
“What you think about, you bring about. Feed your mind wisely.”
A Gentle Invitation
You cannot control every thought that pops into your head, but you can notice, question, and gently guide them. Thoughts are powerful—they influence emotions, choices, and outcomes. By practicing mindfulness, reflecting on patterns, and curating your mental diet, you can cultivate clarity, calm, and focus. Small shifts in thinking can ripple outward into meaningful change. Your mind is your most important environment; choose what you feed it carefully.
