Interaction Between Thoughts, Beliefs, Feelings, Emotions, Actions, and Behaviors
As Rational Emotive Behavior Therapy (REBT) was formed by the late psychologist Albert Ellis, who reportedly developed the first cognitive behavior therapy (CBT) psychotherapeutic modality in 1955, this blog entry is part of an ongoing series regarding his book, Ask Albert Ellis?: Straight Answers and Sound Advice from America’s Best-Known Psychologist.
REBT uses the ABC model to illustrate that when an undesirable Action occurs and you Believe an unhelpful narrative about the event, it’s your unfavorable assumption, not the occurrence itself, that causes an unpleasant Consequence. This is known as distress or disturbance.
Noteworthy, with virtually any undesirable Action that occurs, it’s your unfavorable Beliefs which cause unpleasant distress or disturbance (Consequence). Given this framing of self-distress and self-disturbance, it’s worth noting that one REBT source states (page 71):
REBT conceptualizes [distress] as healthy even though it is intense. Other approaches to therapy have as their goal the reduction of the intensity of negative emotions. They take this position because they do not keenly differentiate between healthy negative emotions (distress) and unhealthy negative emotions (disturbance).
Now, REBT keenly distinguishes between healthy distress and unhealthy disturbance. Healthy distress stems from your rational beliefs about a negative activating event [Action], whilst disturbance stems from your irrational beliefs about the same event.
Complete elimination of distress is highly unlikely in an impermanent and uncertain world, wherein people conceptually suffer, struggle, and battle with, or merely experience hardship. Still, individuals often make matters worse for themselves by disturbing about such instances.
In particular, there are four predominate irrational beliefs which people often use to distress or disturb themselves: global evaluations, low frustration tolerance, awfulizing, and demandingness. When contemplating these unproductive scripts, think of the acronym GLAD.
Now, there’s a distinction to be made between thoughts and beliefs, as both contribute to GLAD self-narratives. According to the American Psychological Association (APA), a thought is defined as “the process of thinking” and “an idea, image, opinion, or other product of thinking.”
The APA thus defines thinking as “cognitive behavior in which ideas, images, mental representations, or other hypothetical elements of thought are experienced or manipulated. In this sense, thinking includes imagining, remembering, problem solving, daydreaming, free association, concept formation, and many other processes.”
Also, the APA defines belief as “acceptance of the truth, reality, or validity of something (e.g., a phenomenon, a person’s veracity), particularly in the absence of substantiation” and “an association of some characteristic or attribute, usually evaluative in nature, with an attitude object (e.g., this car is reliable).”
Colloquially, a belief is merely a state or habit of mind in which trust or confidence is placed in some person or thing. Whereas a thought may present as an opinion (e.g., polka music is annoying), a belief tends to hold an evaluation of someone or a thing (i.e., polka music is bad).
Therefore, regarding thoughts and beliefs, it’s worth noting the distinction between description and prescription. Thoughts tend to be descriptive (i.e., what is), beliefs are often prescriptive (i.e., what ought), and in common parlance, people use “thoughts” and “beliefs” interchangeably.
It’s worth noting that, as expressed herein, GLAD narratives (both thoughts and beliefs) cause feelings. Now, I often find it worthwhile to clarify what feelings represent in REBT, rather than in common parlance. According to the APA, a feeling is thusly defined:
1. a self-contained phenomenal experience. Feelings are subjective, evaluative, and independent of the sensations, thoughts, or images evoking them. They are inevitably evaluated as pleasant or unpleasant, but they can have more specific intrapsychic qualities, so that, for example, the affective tone of fear is experienced as different from that of anger.
The core characteristic that differentiates feelings from cognitive, sensory, or perceptual intrapsychic experiences is the link of affect to appraisal. Feelings differ from emotions in being purely mental, whereas emotions are designed to engage with the world.
2. any experienced sensation, particularly a tactile or temperature sensation (e.g., pain, coldness).
I part with the APA’s primary definition of feeling as a mental – yet, not emotional or sensory – experience, as it actually aligns more with a hunch, thought, suspicion, intuition, belief, or so on. Also, when receiving formal REBT training, I was taught that feelings regard one of two results.
A feeling relates to either 1. emotion (i.e., joy, fear, anger, sadness, disgust, surprise, etc.) or 2. sensation (e.g., stiffened jaw). Thus, if the word “feel” (or any derivative thereof) can be replaced with “hunch,” “thought,” or “belief” (or any derivative thereof), it’s not a feeling.
Now, consider that the APA defines emotion as “a complex reaction pattern, involving experiential, behavioral, and physiological elements, by which an individual attempts to deal with a personally significant matter or event.” I maintain that this regards feeling, as well.
Ergo, it’s improper to say something such as “It feels like this is pedantry,” because what one typically intends on communicating is “It seems [gives the impression of being] like this is pedantry.” Noteworthy, there’s a foundation for quibbling with this sort of linguistic misuse.
In REBT, unfavorable Beliefs which cause unpleasant Consequences are rigorously Disputed. However, feelings (i.e., emotions and sensations) aren’t challenged. Thus, proper use of feelings-based language affords a person the opportunity to examine the Beliefs which one uses.
Now, unlike an Action, the APA defines action as “a self-initiated sequence of movements, usually with respect to some goal. It may consist of an integrated set of component behaviors as opposed to a single response” and “the occurrence or performance of a process or function.”
Also, the APA defines behavior as “an organism’s activities in response to external or internal stimuli, including objectively observable activities, introspectively observable activities (see covert behavior), and nonconscious processes” and “any action or function that can be objectively observed or measured in response to controlled stimuli.”
While it’s noted that an action may be as simple as a single, specific, and conscious deed, and a behavior typically relates to a broader, ongoing pattern of repeated actions or reactions, these terms are often used synonymously in common parlance. Both terms can regard Consequences.
Therefore, interaction (mutual or reciprocal action or influence) between thoughts, beliefs, feelings, emotions, actions, and behaviors is worth noting when addressing the ABC model. Specifically, these elements interact with one another regarding distress or disturbance.
Additionally, from a psychological standpoint, people distress or disturb themselves using a Belief-Consequence (B-C) connection. Of course, this isn’t to suggest that in the context of the naturalistic or physical world there is no Action-Consequence (A-C) connection.
Addressing how people upset themselves with unhelpful attitudes, the ABC model incorporates Disputation of unproductive philosophies of life in order to explore Effective new beliefs. Whereas rigid beliefs cause self-disturbance, flexible beliefs result in an un-disturbed condition.
Now, in the material world, A-C connections exist. Nevertheless, from the framework of a B-C connection, people distress or disturb themselves with an interaction between thoughts, beliefs, feelings, emotions, actions, and behaviors. Regarding this matter, Ellis stated (page 6):
REBT is almost the first major form of therapy to use thinking and emotional and behavioral methods to dispute and minimize the irrational beliefs and turn them into rational preferences, which result in much healthier consequences at “C” [Consequence]. So REBT has maybe thirty or forty cognitive (thinking) techniques, and just as many emotive techniques, and another set of behavioral techniques, just as many.
I showed, in my original paper on RET (REBT) at the American Psychological Association meeting in Chicago in 1956, that when humans think they also feel and behave. When they feel, they think and behave, and when they behave, they think and they feel. Therefore, to change their dysfunctional thoughts and feelings and behaviors, they had better use several cognitive [i.e., thinking and believing], emotive, and behavioral techniques, and also use them interactionally.
Thus when they look at their nutty ideas at point “B” [Belief] – “I have to do perfectly well and win the approval of significant others [D] or else I am no good [G], or acting badly [G]” – they have to strongly work at that nutty idea and strongly take action against it until they minimize it or get rid of it completely. Usually they just minimize it because they’re born with the tendency to think rationally and irrationally.
Herein, I’ve addressed the interaction between thoughts, beliefs, feelings, emotions, actions, and behaviors, and addressed how these elements apply to the ABC model. Now, I invite you to practice this helpful REBT tool while understanding the various elements highlighted herein.
If you’re looking for a provider who tries to work to help understand how thinking impacts physical, mental, emotional, and behavioral elements of your life—helping you to sharpen your critical thinking skills, I invite you to reach out today by using the contact widget on my website.
As a psychotherapist, I’m pleased to try to help people with an assortment of issues ranging from anger (hostility, rage, and aggression) to relational issues, adjustment matters, trauma experience, justice involvement, attention-deficit hyperactivity disorder, anxiety and depression, and other mood or personality-related matters.
At Hollings Therapy, LLC, serving all of Texas, I aim to treat clients with dignity and respect while offering a multi-lensed approach to the practice of psychotherapy and life coaching. My mission includes: Prioritizing the cognitive and emotive needs of clients, an overall reduction in client suffering, and supporting sustainable growth for the clients I serve. Rather than simply trying to help you to feel better, I want to try to help you get better!
Deric Hollings, LPC, LCSW
Photo credit, Designed by Magnific, fair use
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Hollings, D. (2026, February 25). Self-confidence versus self-esteem: Modest confidence. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/self-confidence-versus-self-esteem-modest-confidence
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Hollings, D. (2025, January 9). Traditional ABC model. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/traditional-abc-model
Hollings, D. (2026, August 30). Trust and no take-backs: What is done is done. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/trust-and-no-take-backs-what-is-done-is-done
Hollings, D. (2024, March 18). Unhealthy vs. healthy negative emotions. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/unhealthy-vs-healthy-negative-emotions
Hollings, D. (2024, October 26). Unhelpful expectations. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/unhelpful-expectations
Hollings, D. (2026, August 16). You actually should be very wary about trusting just your intuition. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/you-actually-should-be-very-wary-about-trusting-just-your-intuition
Hollings, D. (2026, March 8). You are not your beliefs or ideas. Hollings Therapy, LLC. Retrieved from https://www.hollingstherapy.com/post/you-are-not-your-beliefs-or-ideas
