Why Do I Feel This Way? - Breaking the Cycle of Anxiety and Low Mood

09/01/2026

When we are struggling, life can feel like one big, tangled knot of "bad feelings." In our sessions, we use a helpful CBT tool often called the "Hot Cross Bun" (or the 5-part model) to untangle that knot.

By looking at a single difficult moment, we break it down into five connected areas:

  1. The Situation: Where were you and what happened?

  2. Thoughts: What was going through your mind? (e.g., "I'm not safe" or "I can't do this")

  3. Emotions: How did you feel? (Anxiety, guilt, sadness)

  4. Physical Sensations: What did you feel in your body? (Racing heart, tight chest)

  5. Behaviours: What did you do? (Avoided the situation, withdrew)

Once we see how these parts interact, we can find the best "entry point" to start making changes that help you feel better.


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