Using the BTEA Awareness Tool to Understand Your Reactions

We have established that we all have Core Wounds or False Beliefs about ourselves at some point in our lives. Some of us may have only a few, while others may recognize many of them.

Although Core Wounds often begin in childhood, different events throughout our lives can also create or reinforce these beliefs.

We are not always aware of how our Core Wounds affect us. Many times, they operate beneath the surface, shaping our thoughts, emotions, and behaviors before we even realize what is happening.

This is why self-awareness is so important.

When we begin to notice our automatic reactions, we can start to understand the deeper belief underneath them. From there, we can begin creating change.

Automatic Reactions and Core Wounds

Let’s think of our actions as automatic reactions to our Core Wounds or False Beliefs.

When we experience a triggering event, our minds may automatically and subconsciously decide what that event means about us.

For example, the mind may think:

“I am unsafe.”

“See, people always leave me.”

“There is something wrong with me.”

“I do not matter.”

“I am powerless.”

Whatever the False Belief is, the mind may quickly attach that meaning to the event.

We then have automatic thoughts about ourselves, the other person, or the situation. Those beliefs and thoughts create emotions. Then, in an attempt to soothe or escape those painful emotions, we take action.

Unfortunately, the action we take often does not resolve the original belief, thought, or emotion. It may bring temporary relief, but it usually does not lead to healing, clarity, or healthier relationships.

This is where the BTEA Awareness Tool can help.

What Is BTEA?

BTEA stands for:

Belief → Thought → Emotion → Action

A triggering event may activate a belief.

That belief creates thoughts.

Those thoughts create emotions.

Those emotions lead to actions or coping behaviors.

When we can slow this process down, we can begin to see the connection between what happened and how we responded.

Examples of BTEA

Here are a few examples.

Example 1

Triggering Event:

You were not invited to a work friend’s birthday party.

Belief:

I don’t matter.

Thought:

They don’t care about me.

Emotion:

Hurt, anger, rejection, or sadness.

Action:

You become angry or spiteful toward them at work.

Example 2

Triggering Event:

You were not invited to a work friend’s birthday party.

Belief:

I am disrespected.

Thought:

How rude of them not to invite me.

Emotion:

Anger, resentment, embarrassment, or frustration.

Action:

You ice them out at work by ignoring them or refusing to speak to them.

Example 3

Triggering Event:

You failed an exam in college.

Belief:

I am stupid.

Thought:

I am not smart enough.

Emotion:

Shame, discouragement, fear, or hopelessness.

Action:

You change your major to something you do not really like.

Example 4

Triggering Event:

You failed an exam in college.

Belief:

I am powerless.

Thought:

There is nothing I can do about this.

Emotion:

Frustration, helplessness, anger, or defeat.

Action:

You talk badly about the professor and tell yourself they were “out to get you.”

Using BTEA for Self-Awareness

The BTEA Awareness Tool helps us make the connection between a triggering event and our beliefs, thoughts, emotions, and actions.

The next time you experience a triggering event, pause and ask yourself:

What happened?

What did I immediately believe about myself?

What thoughts did that belief create?

What emotion did I feel?

What action did I take to try to soothe or escape that emotion?

This process helps you move from automatic reaction into conscious awareness.

When you can identify the belief underneath your reaction, you can begin to understand the Core Wound or False Belief that may be driving your behavior.

That awareness is the first step toward change.

Moving Toward Healthier Responses

Once you understand your BTEA pattern, you can begin choosing healthier ways to respond.

Instead of reacting from the belief “I don’t matter,” you may be able to ask for clarity, reassurance, or connection.

Instead of reacting from the belief “I am powerless,” you may be able to look for one step you can take to regain a sense of choice.

Instead of reacting from shame, fear, anger, or hurt, you can begin responding from awareness.

This does not mean your emotions are wrong. Your emotions are giving you information. But when you understand the belief and thought behind the emotion, you can decide whether that belief is actually true — or whether it is an old wound being activated.

The more aware we become of our patterns, the more empowered we become to respond in ways that align with our wants, needs, goals, and relationships.

If you would like help identifying your BTEA patterns and understanding the Core Wounds or False Beliefs underneath your reactions, I would be happy to support you.

Contact me to schedule a free 20-minute Connection Call, and together we can begin exploring how your beliefs, thoughts, emotions, and actions may be connected.