Week 9: Core Beliefs
Digging Deeper
What are Core Beliefs? While automatic thoughts are fleeting, core beliefs are the deep-seated, absolute "truths" we hold about ourselves, others, and the world. They usually form in childhood and act like a lens through which we see everything.
Examples: "I am unlovable," "The world is dangerous," "I am incompetent."
The Downward Arrow Technique
To find a core belief, we start with an automatic thought and keep asking: "If that were true, what would it mean about me?"
Automatic Thought:
"I forgot to send that email. My boss will be mad."
"I forgot to send that email. My boss will be mad."
If that's true, what does it mean?
"It means I'm unreliable."
"It means I'm unreliable."
If I'm unreliable, what does that mean?
"It means I can't do anything right."
"It means I can't do anything right."
CORE BELIEF:
"I am a failure."
"I am a failure."
Week 9 Homework: Downward Arrow
Pick one strong negative thought from this week and use the Downward Arrow technique to uncover the core belief underneath it.
Write your chain here...