Our journey begins by understanding the correlation between our beliefs, thoughts, feelings, actions, and the consequences of those actions. Below is a visual representation of the cognitive cycle that’s continually running in our lives. This framework is meant to be a visual representation that shows how everything affects everything else.
In the ongoing cognitive cycle, we have beliefs that affect perceptions, that influence thoughts, that give rise to emotions, that produce feelings, which influence decisions, that drive actions, that produce behaviors, that have consequences and results, that produce experiences, that in turn shape our beliefs, and that cycle goes round and round.
Beliefs
Although there is no starting point in the cycle, we can begin by examining our beliefs and views. Our beliefs and views shape how we perceive ourselves, others, and the world around us. Our experiences, upbringing, culture, and personal values influence our beliefs. They can be empowering or limiting, harmful or helpful, skillful or unskillful. Understanding our beliefs is important because they influence our perceptions and thoughts.
Thoughts
Thoughts are ideas, opinions, judgments, and other mental events. Some thoughts are automatic, while others are intentional. They can be rational or irrational; like beliefs, they can also be empowering or limiting, harmful or helpful, skillful or unskillful. They can be about the past (memories), present (perceptions), or future (anticipations). It's important to notice our thoughts because they influence our emotions, which affect our feelings.
Feelings
Feelings and emotions are similar but not the same. Emotions are sensations in the body. Feelings are generated from our thoughts about those emotions. Emotions are often intense and short-lived, while feelings are longer-lasting. Feelings are generally categorized as pleasant, unpleasant, or neutral. Understanding our feelings is crucial because they influence our decisions and actions.
Actions
Actions are the tangible expression of our thoughts, feelings, and beliefs. They include what we do & don’t do. Our actions can be intentional or unintentional and can have positive or negative consequences. It’s important to understand our actions because they affect our behaviors and have far-reaching consequences.
Consequences
Consequences are the inherited results of our actions. Like ripples in water, they spread far and wide. They can have a profound impact on our lives and the lives of others. Understanding the consequences of our actions is important because they produce the experiences that shape our beliefs.
Real-Life Example
Imagine someone who has the belief that they are not good at public speaking. This belief has been shaped by past experiences of getting nervous while speaking in front of a crowd, leading to a perception that public speaking scenarios are terrifying. The next time they are asked to give a presentation at work, this belief triggers a series of negative thoughts like "I'm going to mess up" or "People are going to laugh at me." These thoughts then evoke emotions, such as anxiety and fear, that give rise to unpleasant feelings making the person feel nauseous or uneasy. In response to these unpleasant feelings, they decide to avoid the situation entirely, choosing to delegate the task to someone else, if possible. The action of avoidance, while providing immediate relief, has a consequence. The person might miss out on an opportunity to impress their boss or advance their career. Moreover, they reaffirm their initial belief, that they're just not cut out for public speaking. The experience fortifies their belief about their inability to speak publicly, which will influence their perceptions, thoughts, feelings, and actions the next time they are presented with a similar opportunity. This is the cognitive cycle in action. Understanding this cycle can help us to be more skillful with our actions. The cycle of habitual reactivity is a constant and ongoing process. It’s always running in the background of everything we say, think, and do. In order to cultivate inner peace, we need to understand the nature of our mind and the interdependent nature of the cognitive processes that are continually taking place within.