Create an Automatic Thought
Create an automatic thought that comes from this core belief: Defectiveness
"I'm so weird. That's why I don't have any friends."
Ourselves, others, and the world.
"I am worth the effort I'm putting in to improve and learn from my mistakes."
If I'm using HCBs am I more likely to be calm or aggressive? Why?
Overly confrontational or aggressive
True or False: HCBs are uncommon
False! Harmful core beliefs are very common and often the "default" core belief.
Create a helpful automatic thought that comes from this core belief: Worthiness
"I'm working everyday to improve myself. Nobody is perfect."
True or False: Core beliefs are easy to access and change.
False. Core beliefs are learned over time and tend to be rigid and long-standing, but they can be changed!
"I don't deserve anything."
"I deserve good things and I am good."
If someone uses the HCB "people can't be trusted", how can that hurt their relationships with other people?
They might have a hard time trusting people, making friends, or feeling safe in friendships and relationships.
Finding evidence supporting and against the belief.
Create an automatic thought that comes from this core belief: Abandonment
"I can't be happy on my own."
Harmful core beliefs lead to what kind of thoughts, feelings, and behaviors?
Negative, unhelpful ones.
"I will be hurt if I get close to someone."
"sometimes I will make a good friend if I get close to someone."
HCBs impact a person in every day, in everything they do! Just like rational ones
How do you know when a core belief is harmful?
Create an automatic thought that comes from this core belief: Entitlement
"I can do no wrong."
Rational 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."
If someone has the HCB of Responsibility, how might that hurt them?
They might be putting other people's needs above their own.
"I don't fit in anywhere" is a possible example for which HCB themes? Why?
Defectiveness or Unlovable
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 am powerful and in control of my decisions."
If someone has HCBs about themselves, what mental health problems might they experience? why?
Depression, anxiety, substance abuse, low self-esteem, having a hard time handling stress.
What are 6 examples of HCB groups?
Responsibility, Unlovable, Defectiveness, Entitlement, Abandonment, Helplessness