The Model is a tool I use with my clients and myself to gain awareness of what our thoughts are creating in our lives. It is similar to Cognitive Behavior Therapy. Simply, the model is the concept that our thoughts create our feelings. Here’s a handy graphic I made for you:
C.T.F.A.R. (Circumstances, Thoughts, Feelings, Actions, Results)
Basically, it is understanding that something happens (circumstance)
and then we think something about it (thought),
which creates a feeling in our body (feeling).
That feeling drives us to act, to do something (action)
and those actions create the results in our lives. (Result)
I learned this model from Brooke Castillo when I was trained at The Life Coach School. I love it because it is such an efficient and simple way to see what is happening in our lives.
We are then free to choose what to do with this awareness.
We can decide if we like the model that we are functioning in, if we need to feel the feelings or if we want to work towards a new one.
Here’s a sample from this morning: The model I was operating in first
- C: physical feelings of Anxiety
- T: This isn’t how today was supposed to go
- F: resistance
- A: resist what is happening, avoid feeling it, try to make it go away, try to hurry, create more anxiety in rushing
- R: I believe that having anxiety today is a problem. Or, I have a problem
and the model I chose to operate in after noticing my resistance:
- C: physical feelings of anxiety
- T: My plan didn’t work, but I know how to handle anxiety
- F: willing (to feel and ride it)
- A: I make adjustments, slow down, ride it, feel it, stay confident and positive, don’t panic
- R: I handle the anxiety and feel it.
I use the model daily in my own life and with my coaching clients. Sometimes I simply notice how my thoughts are creating my feelings and therefore the results in my life. Sometimes I don’t like that and make an immediate switch. Sometimes I allow myself to stop and feel what I’m feeling.
Most days I’m making lists of thoughts and writing out several models. It really helps to see in on paper.
The awareness I gain helps me have compassion for others. It makes it easier to be curious and understand them better, or stop judging even if I don’t understand.
For my clients, just helping them see their thoughts and what results they are creating can be pivotal.
Are you ready to learn what model you are currently operating in? Would you like to learn how to use the model daily in your own life?
I thought I knew how to use the model before I went to Coach Training. I was pleasantly surprised how much more there was to learn! This is what I love to do. Let me help you!
I’m doing free sessions for missionaries and parents. Schedule a time for a FREE session. Have a quick question? Shoot me an email at info@jillfreestone.com. I’d love to hear from you.
