Examining Core Beliefs Worksheet
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Looking for an examining core beliefs worksheet PDF? This examining core beliefs worksheet can support clients in changing core beliefs—empowering them to have more adaptive thoughts, behavior, and healthier relationships.
Examining core beliefs is a central component of cognitive behavioral therapy (CBT).
CBT works on the premise that how we think impacts our feelings and behavior. If you’re seeking a tool to help clients recognize and challenge their thoughts, this examining core beliefs worksheet could be beneficial.
Download the free examining core beliefs worksheet PDF to save to your electronic health record (EHR). You can also print the examining core beliefs worksheet to use in session with clients or share it electronically for clients to work on at home.
What are core beliefs?
In the cognitive model, core beliefs shape our automatic thoughts. They are the root of how we interpret, react, and respond to situations.
Core beliefs shape how we think of ourselves, others, and the world.
Negative beliefs (also called doubt labels) reflect the names we call ourselves, and, ultimately, how we perceive ourselves and others.
For instance, maybe you’re in training at work and you’re not grasping the example the instructor gave. You have a doubt label that you are stupid, so you may believe that you’re the only person struggling to understand the issue, when there may, in fact, be several colleagues struggling with the slide.
When we talk about cognitive restructuring, we’re not only talking about reframing thoughts, but showing clients how to challenge their beliefs.
Steps for examining core beliefs
You can use an examining core beliefs worksheet with clients, such as the one you can download at the top of this article.
The examining core beliefs worksheet will take clients through the following steps to examine their doubt labels:
- Read the list of negative core beliefs in the examining core beliefs worksheet PDF, or from the list below.
- Name some of your doubt labels.
- Describe the situation in which you experience the core belief and related behavior. For example, let’s say you’re on a dating site and match with a person. One of your core beliefs is that you are unlovable, so you don’t message the person because you think they will not be interested in you.
- Think of where this belief arose the first time. Was it in childhood? Who in your life has the same opinion?
- List the evidence to support the core belief and supportive people who disagree with the belief. How would they describe your interpretation of the situation, or how would they describe you?
- Consider an alternative viewpoint and belief by referring to the positive beliefs list.
Common doubt labels include:
- I am ugly
- I am not good enough
- I am stupid
- I am unlikeable
- I am not worthy
- No one likes me
- I am a bad person
- I am different
- I am terrible
- I am worthless or inadequate
- I am shameful
- Other people hate me
- I am a disappointment
- I am not lovable
- I cannot succeed at anything
- I should have known better
- I am not good enough
- I deserve only bad things
- I am in danger
- The world is dangerous
- I am permanently damaged
- I do not deserve ...
- I am stupid
- I am lazy
- I am a fraud
- I am a loser
- I am insignificant
- I cannot be trusted
- It’s not OK to show your emotions
- I should have done something
- I am inadequate
How to challenge your beliefs
Challenging core beliefs worksheets use techniques to identify, reevaluate, and modify core beliefs.
Typically, this process involves:
- Identify negative core beliefs relating to yourself, others, and the world. For example:
- I am [insert core belief]
- The world is [insert core belief]
- Other people are [insert core belief]
- List the evidence in support of your doubt label.
- Work through the belief and list evidence against your core belief, which may include how your friends think of you.
- Name information that supports an alternative belief or explanation.
- Decide whether to accept or reject your initial interpretation and core belief. Ask yourself how this belief serves you.
- Consider if a positive belief would be more appropriate, having reviewed the evidence.
- Name how your perspective changes if you reject your initial interpretation of events.
Examples of examining core beliefs
The world is dangerous
Ann struggles with anxiety and believes that the world is unsafe, preventing her from new experiences, and keeping her socially isolated.
After identifying the core belief “the world is dangerous,” Ann discusses where this belief emerged with her therapist.
She says it started in childhood when her mother would always reject social invitations because she was frightened of Ann getting sick.
When Ann tried to find evidence that the world was unsafe, she was able to see that she had the power to control her own risk level and identified many situations in which friends enjoyed new experiences safely all the time.
She rejected the core belief that the world is dangerous, and instead, chose a new belief that she is safe and can always leave a situation that feels unsafe.
It’s not OK to show my emotions
Dave sought therapy for depression and relational conflicts.
During therapy, Dave stated that one of the reasons his relationships were failing is because his partner said he wouldn’t express his feelings.
Through examining his core beliefs, Dave identified that he thought it wasn’t OK to express his emotions. This dated back to his father telling him that boys do not share their feelings, as it's their job to be strong.
Later, during the restructuring process, Dave could see that expressing his thoughts and feelings and listening to his partner was a way to meet each other's needs and have a healthy relationship.
Dave also found evidence that this level of communication was a contributing factor in his friend’s successful long-term relationships.
He later identified a more adaptive belief that it is safe to share his thoughts and feelings with his partner.
How to use the examining core beliefs worksheet
You can use the examining core beliefs worksheet PDF with clients in several ways:
- In session to illustrate how core beliefs lead to cognitive distortions.
- As a tool to work through core beliefs when they arise.
- To measure progress between sessions, or to discuss observations in the next session.
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