Create an Automatic Thought
Create an unhelpful automatic thought that comes from this core belief: Demanding
"I shouldn't ask other for too much help, I don't want to be a burden"
What are our Core Beliefs about?
Ourselves, others, and the world.
"I'm a failure!"
"I am worth the effort I'm putting in to improve and learn from my mistakes."
True or False: Unhelpful core beliefs are uncommon
False! Unhelpful core beliefs are very common and often the "default" core belief.
T or F: Helpful core beliefs are common.
True! Though it may be "easier" to identify unhelpful core beliefs as they often serve as the default, helpful core beliefs are common as well!
Create a helpful automatic thought that comes from this core belief: Worthiness
"I deserve the good things in life just as anyone else"
How do core beliefs develop?
Core beliefs develop throughout our experiences in life as we navigate family dynamics, culture, religion, etc. (pleasant or unpleasant experiences).
"I don't deserve anything."
"I deserve good things."
What is an example of a way to reframe or challenge unhelpful core beliefs?
Finding evidence supporting and against the belief.
T or F: Creating a helpful core belief will immediately get rid of all uncomfortable feelings and thoughts.
False! Developing helpful core beliefs does foster comfortable and rational thoughts and feelings.
However, emotions will come and go--both comfortable and uncomfortable. We may still have uncomfortable thoughts, but by developing helpful core beliefs, we can challenge the way we respond to them and lessen the weight they hold.
Create an unhelpful automatic thought that comes from this core belief: Abandonment
"There is no point to get close to others they will just leave my life anyway."
Unhealthy core beliefs lead to what kind of thoughts, feelings, and behaviors?
Negative, unhelpful ones.
"I will be hurt if I get close to someone."
"I might make a good friend by getting close to someone."
How do you know when a core belief is unhelpful?
You feel negative emotions
List a helpful core belief.
I am doing the best I can.
I can ask for what I want.
Everybody makes mistakes.
People are worth caring about.
The world is a beautiful place.
Everyone is unique.
And many more!!!
Create an automatic thought that comes from this core belief: Capable
"I can do anything if I put my mind to it."
Helpful core beliefs lead to what kind of thoughts, feelings, and behaviors?
Rational, balanced, helpful ones.
"There is no point. The world is unfair."
"The world can be a fair place for me. I am smart and capable."
T or F: Core beliefs are set in stone, unchangeable, something we are born with and therefore must live with.
False! --Though the work to challenge/reframe core beliefs takes time and consistency, core beliefs can be changed. We are not born with them, we develop them overtime throughout the experiences we have in life.
How do you know when a core belief is helpful?
You feel positive emotions.
Create a helpful automatic thought that comes from this core belief: Responsibility
"I can only be held responsible for my behaviors. Everyone else is out of my control."
True or False: If a core belief is inaccurate, it still shapes how someone sees the world.
True! Even if a core belief is false or inaccurate, it will still influence how someone experiences life.
"I'll never get out of this life."
"I am in control of my decisions."
List a potential consequence of maintaining unhelpful core beliefs.
Unhelpful core beliefs can lead to uncomfortable emotional, cognitive, and behavioral responses to situations.
Because core beliefs are used as a lens through which experiences are filtered, we are less likely to focus on the facts of the situation and respond accordingly if unhelpful core beliefs go unchallenged.
An example: Unhelpful core belief--Helplessness may be connected to the belief that "I can't do anything right". If I were to make a mistake at school, rather than correcting the mistake and continuing with my work--I may be more likely to struggle with the next tasks, not ask for help, or not try at all. This behavioral response may evoke feelings of disappointment, frustration, and shame.
T or F: Once I have reframed my core belief, I will not need to do anymore work regarding my beliefs, thoughts, emotions, or behaviors.
False! Like with most therapeutic goals, reframing the core belief does not end the process, rather it makes way for continued therapeutic growth. It takes time and consistency.