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Core Beliefs

The most common approach to correcting the types of thinking errors or cognitive distortions that I outlined last week is to first draw attention to them by various means. An effective method to do this is to keep a daily thought record. This involves writing down the ANTS (Automatic Negative Thoughts)  that pop up in relation to a specific unpleasant or uncomfortable event. Write them down as you notice them throughout the day and try to match them to one of the common distortions I listed last week. Once you have identified your thinking errors, you can challenge and replace them with some rational alternative responses.

This method is effective and often provokes immediate positive change, so it is widely used by cognitive therapists. Sometimes, however, we need to go beneath the surface to get to the source of the problem. Beneath our distorted thinking patterns lie our core beliefs, and it is here that you will reap the benefits of permanent positive change.

We generally develop our core beliefs early in life. These are our deeply held beliefs that we adopt from those around us as we begin to make sense of our place in the world. We absorb this information through a child's developing mind without the maturity to rationally challenge the conclusions we come up with. We just accept these beliefs as gospel and never think about them as they go to work shaping our lives and the adults that we eventually become.

Core beliefs tend to surface in all kinds of ways including how we interact with others and how we feel about ourselves. Since our thoughts are based on our beliefs, we can assume that distorted thought patterns stem from distorted core beliefs and it is here that we need to do the real work.

To uncover your core beliefs, it helps to start with a particular ANT and keep digging till you get to the source. Schiraldi (The Self-Esteem Workbook, 2001) recommends repeatedly using one of two questions to get to the core: "What does that mean to me?" or "Assuming that's true, why is that so bad?"

For example:
Eg. 1 -
ANT: I'm going to make a mistake
Question: What does that mean to me?
Answer: If I make a mistake then I am not perfect
Question: Assuming that's true, why is that so bad?
Answer: If I'm not perfect then I am inadequate = CORE BELIEF

Eg. 2 -
ANT: I'm going to do something stupid
Question: What does that mean to me?
Answer: I'm going to look like an idiot in front of others
Question: Assuming that's true, why is that so bad?
Answer: People with laugh at me
Question: Assuming that is true, why would that be so bad?
Answer: If people laugh at me then they do not respect me
Question: Assuming that is true, why would that be so bad?
Answer: I can't feel worthwhile if people do not respect me = CORE BELIEF

Eg.3 -
ANT: I am so nervous I can't think straight
Question: What does that mean to me?
Answer: If I am nervous I will not be able to perform to the best of my ability
Question: Assuming, that is true, why is that so bad?
Answer: If I can't perform well then I can't win
Question: Assuming that's true, why is that so bad
Answer: If I can't win then I am wasting money on my entry fee
Question: Assuming, that is true why is that so bad?
Answer: we do not have much money and I should not take risks that may cost money = CORE BELIEF.
It's time to check your own core beliefs. Use the steps above to first identify your ANTS then dig deep to find  your core beliefs. Did you find any surprises?