The Cognitive Triangle
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Exaggerating or minimizing the importance of events
What is minimization
Interpreting the meaning of a situation with little or no evidence.
What is Jumping to conclusions:
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Core beliefs are often hidden beneath surface-level beliefs. For example, the core belief “no one likes me” might underlie the surface belief “my friends only spend time with me out of pity”.
What is Common Harmful Core Beliefs
is anything that happens in your life, which triggers the cognitive triangle.
What is situation
Seeing only the worst possible outcomes of a situation.
What is Catastrophizing
Thinking in absolutes such as “always,” “never,” or “every.” “I never do a good enough job on anything.”
What is All-or-nothing thinking
difficulty trusting others/feelings of inadequacy in relationships/excessive jealousy/overly confrontational/aggressive putting others’ needs above one’s own needs
What is interpersonal problems
“I am weak”
“I am a loser”
“I am trapped”
What is Helpless
are your interpretations of a situation. For example, if a stranger looks at you with an angry expression, you could think: “Oh no, what did I do wrong?” or “Maybe they are having a bad day.”
What is thoughts
Making broad interpretations from a single or few events. “I felt awkward during my job interview. I am always so awkward.”
What is Overgeneralization
The belief that things should be a certain way. “I should always be perfect.”
What is “Should” statements:
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“I am unlovable”
“I will end up alone”
“No one likes me”
What is Unlovable
are feelings, such as happy, sad, angry, or worried. Emotions can have physical components as well as mental, such as low energy when feeling sad, or a stomachache when nervous.
What is Emotions
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The expectation that a situation will turn out badly without adequate evidence.
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Core beliefs that lead to negative thoughts, feelings, and behaviors, whereas rational core beliefs lead to balanced reactions.
What is Harmful Core Beliefs
“I am bad”
I don’t deserve to live”
I am worthless”
What is Worthless
are your response to a situation. Behaviors include actions such as saying something or doing something (or, choosing not to do something).
What are Behaviors
The assumption that emotions reflect the way things really are. “I feel like a bad friend, therefore I must be a bad friend.”
What is Emotional reasoning
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Facts About Core Beliefs/ True or False
People are not born with core beliefs—they are learned.
True
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