Chain analysis
Use the chain analysis worksheet to take time to reflect on a recent situation that you would like to
understand better.
When we analyse difficult situations in CBT, we ask two fundamental questions: "Was the way I thought
about a situation accurate, logical and helpful?"; and, "Was the way I acted in that situation constructive in
the short and long term?"
By using chain analysis (sometimes called functional analysis) we can revisit a situation that we'd like to
understand better and break it down into its component parts. This process of analysing our thoughts,
feelings, physical reactions and behaviour can help us to choose alternative ways of thinking and acting that
have better consequences for our mental wellbeing and our relationships.
We start by asking about the factors that made us sensitive or vulnerable to being triggered even before
the difficult situation arose; in other words, "What set me up?" Perhaps we had already been having a
challenging day, or we were feeling tired, run down or frustrated?
Next, we ask about the trigger that caused our reaction: in other words, "What set me off?" Perhaps it was
something someone said or did that hit a raw nerve?
Next, we ask "What was my immediate reaction?" Here, your feelings are a good guide: ask yourself, "What
was the strongest emotion I felt and what physical sensations did I experience?" Emotions include anger,
sadness, anxiety, shame, guilt, embarrassment, surprise, happiness, and so on. Physical sensations include
tingling, butterflies in the stomach, tightness in the chest, pain, tension, feelings of unreality, and so on.
Once we have an idea of what set us up, what set us off, and what we felt in response, we can ask
ourselves, "What was going through my mind at the time?" It can be difficult to remember exactly what we
were thinking, so feel free to take some time, close your eyes and try to imagine yourself back in the
situation. You might try asking yourself, "What assumptions was I making?", or "Did this situation remind
me of another time in my life?"
Our behaviour is driven by our perception of what is happening (our thoughts about the situation) and the
emotion we feel at the time. If our thoughts are our view of the road ahead, then emotion is the fuel in the
engine of behaviour. So, it is important to ask ourselves, "Given the way I was thinking and feeling, what did
I do?" or, "If I had a video of what happened, what would I see?"
Finally, we ask, "What were the consequences?" Actions that get rewarded tend to get repeated.
Sometimes the reward is the gratification we feel when we get something that we like. Sometimes the
reward is the relief we feel when we managed to avoid something that we anticipated would be
unpleasant. Our behaviour is often directed towards immediate consequences, even if in the long-term
they can be unhelpful. It can be challenging to keep in mind the long-term consequences of our behaviour
at a time when we have very strong feelings, so it can be useful to reflect on how well our actions served
both our short and long-term interests. This information can help us to plan and practise how to react in
similar situations in the future.
When we have completed a chain analysis, we should have a better idea how one thing led to another. This
can be useful for us to take a step back and think about the ways in which we might have thought about a
situation differently, or chosen to behave in a more helpful way.
Chain analysis
Vulnerability/Sensitivity: what set me up?
Your answer...
Trigger: what set me off?
Your answer...
Feelings: what emotions did I feel?
Your answer...
Physical sensations: what happened in my body?
Your answer...
Thoughts/Images: what went through my mind?
Your answer...
Behaviour/Actions: what did I do?
Your answer...
Short-term consequences: what changed in the short-term?
Your answer...
Long-term consequences: what happened in the long-term?
Your answer...
Conclusions: what have I learned? How do my reactions now make more sense to me?
Your answer...