{"id":43860,"date":"2021-07-25T19:32:00","date_gmt":"2021-07-25T23:32:00","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=43860"},"modified":"2021-08-02T16:21:57","modified_gmt":"2021-08-02T20:21:57","slug":"negative-core-beliefs","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/negative-core-beliefs\/","title":{"rendered":"Negative Core Beliefs: How to Correct Them With CBT"},"content":{"rendered":"\n<p>What are core beliefs in CBT? How are core beliefs formed? How can you correct <a href=\"https:\/\/www.shortform.com\/blog\/negative-core-beliefs-2\/\">negative core beliefs<\/a>?<\/p>\n\n\n\n<p>Core beliefs are central beliefs (positive or negative) that people hold about themselves and the world, often formed through early childhood experiences. Examples of negative core beliefs include \u201cI am not good enough,\u201d or \u201cI am a failure.\u201d Learning to manage negative core beliefs can help a patient navigate their lives with a more accurate viewpoint.&nbsp;<\/p>\n\n\n\n<p>Learn how to deal with negative core beliefs below.&nbsp;<\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Identifying Negative Core Beliefs<\/strong><\/h2>\n\n\n\n<p>What are core beliefs in CBT? Core beliefs are the central beliefs that people hold about themselves and the world. They are often formed at an early age. As with <a href=\"https:\/\/www.shortform.com\/blog\/intermediate-beliefs\/\">intermediate beliefs<\/a> and <a href=\"https:\/\/www.shortform.com\/blog\/negative-automatic-thoughts\/\">automatic thoughts<\/a>, they can be both positive and negative.<\/p>\n\n\n\n<p>In mood disorders, negative core beliefs can be activated at all times, in contrast with \u201cnormally functioning\u201d people, where negative core beliefs are activated only occasionally.<\/p>\n\n\n\n<p><strong>Negative Core beliefs tend to be categorized into three types<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Helplessness<ul><li>\u201cI want to achieve more, but I\u2019m not capable of it.\u201d<\/li><li>\u201cI\u2019m vulnerable.\u201d<\/li><li>\u201cI\u2019m a victim.\u201d<\/li><li>\u201cI\u2019m a failure.\u201d<\/li><\/ul><\/li><li>Unlovableness<ul><li>\u201cI\u2019m not worthy of being loved by others.\u201d<\/li><li>\u201cI\u2019m undesirable.\u201d<\/li><li>\u201cI\u2019m bound to be alone\u201d<\/li><li>\u201cI\u2019m defective, therefore others won\u2019t love me.\u201d<\/li><\/ul><\/li><li>Worthlessness<ul><li>\u201cI\u2019m bad. I\u2019m fundamentally not worthy of good things.\u201d<\/li><li>\u201cI\u2019m evil.\u201d<\/li><li>\u201cI don\u2019t deserve to live.\u201d<\/li><\/ul><\/li><\/ul>\n\n\n\n<p>As you try to elucidate a patient\u2019s negative core belief, try to categorize it into one of those three types. A statement that\u2019s too general can be clarified to fit into the correct category.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>For example, the patient may offer the core belief, \u201cI\u2019m not good enough.\u201d This can mean either \u201cI\u2019m not good enough to achieve more,\u201d or \u201cI\u2019m not good enough to be loved.\u201d<\/li><\/ul>\n\n\n\n<p>Core beliefs are often formed through early childhood experiences. To elucidate these experiences:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>When a patient recounts a recent situation that causes negative affect, ask her to vividly imagine the present situation to intensify the affect. Ask where she feels the affect in her body.<\/li><li>Then ask when the earliest she can remember feeling this feeling in the past was.<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Techniques to Correct Negative Core Beliefs<\/strong><\/h3>\n\n\n\n<p>All the techniques used to address automatic thoughts and intermediate beliefs can also be applied to negative core beliefs.<\/p>\n\n\n\n<p>In addition, here are techniques used particularly for core beliefs:<\/p>\n\n\n\n<p><strong>Set positively adjusted core beliefs, rather than extreme positive core beliefs:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Turn \u201cI can\u2019t do anything right\u201d into \u201cI can do most things right, and there\u2019s a good reason for when I get something wrong.\u201d&nbsp;<\/li><li>Do NOT turn it into \u201cI can do everything right.\u201d<\/li><\/ul>\n\n\n\n<p><strong>Keep a Core Belief Worksheet with two columns:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Evidence supporting new belief<ul><li>The patient may struggle to volunteer evidence for this, so have her reflect on other people doing the behavior. If the patient sees someone else doing something positive, ask whether she\u2019s also doing it herself and should give herself credit. Or visualize someone else doing what she\u2019s doing, and ask if she\u2019s doing something similar.<\/li><li>Any behavior that, if not done, would be negative data, belongs in positive data. For example, a struggling student might not consider going to class positive data, but if she didn\u2019t go to class, she\u2019d consider it negative data.<\/li><\/ul><\/li><li>Evidence that would have supported the old core belief, but a reframing makes it no longer as negative.<ul><li>\u201cI got a B on the test, <strong>BUT <\/strong>this isn\u2019t a total failure. If I were <em>really<\/em> incompetent, I wouldn\u2019t be here.\u201d<\/li><li>\u201cI didn\u2019t understand something in class, BUT the teacher may not have explained it well, and I didn\u2019t read about it.\u201d<\/li><\/ul><\/li><\/ul>\n\n\n\n<p><strong>Historical tests of the Core Belief:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Look back on major periods of the patient\u2019s life to find evidence that supports or contradicts the core belief.<\/li><li>Summarize each major period, often with reframings of the core belief to be more qualified.<ul><li>For example, \u201cduring high school, I was highly functioning. In college, I struggled more, but I still graduated and made it out.\u201d<\/li><\/ul><\/li><\/ul>\n\n\n\n<p><strong>Role-play an early childhood experience:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Rationally discuss alternative explanations for the experience.<\/li><li>For example, say a patient\u2019s mother yelled at her for poor grades, because the mom was embarrassed among her peers.<ul><li>The therapist role plays as the younger patient, but mounts a rational resistance against the traumatizer. The patient plays the role of the traumatizer (here, the parent). The roles switch.<\/li><li>The patient then role plays as an older version of herself sitting beside her younger self. \u201cWhat does older Annie say to 7-year-old Annie?\u201d \u201c7-year-old Annie, do you believe her?\u201d<\/li><\/ul><\/li><\/ul>\n\n\n\n<p>Note that negative core beliefs of patients with personality disorders are usually more difficult to modify.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>What are core beliefs in CBT? How are core beliefs formed? How can you correct negative core beliefs? Core beliefs are central beliefs (positive or negative) that people hold about themselves and the world, often formed through early childhood experiences. Examples of negative core beliefs include \u201cI am not good enough,\u201d or \u201cI am a failure.\u201d Learning to manage negative core beliefs can help a patient navigate their lives with a more accurate viewpoint.&nbsp; Learn how to deal with negative core beliefs below.&nbsp;<\/p>\n","protected":false},"author":12,"featured_media":386,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[9,43],"tags":[443],"class_list":["post-43860","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-psychology","category-self-improvement","tag-cognitive-behavior-therapy-basics-and-beyond","","tg-column-two"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Negative Core Beliefs: How to Correct Them With CBT - Shortform Books<\/title>\n<meta name=\"description\" content=\"Negative core beliefs are the central beliefs you have about yourself and the world. 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