CBT · Core beliefs
The Downward Arrow
Follow one hot thought down to the belief underneath it.
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The surface
What's the hot thought?
The one that stings. Tap one, or type a few words.
Layer 1
If that were true, what would it mean about you?
Closest to the bottom:
Bedrock
Underneath it all:
That's a core belief. Most people carry one or two. It usually got built early, for a reason: it was how you made sense of what was happening back then.
A belief is a learned conclusion, not a fact. It feels true because you've been looking through it for years. What was learned can be looked at again.
A more balanced belief. Tap one or write your own:
Core beliefs don't flip in one sitting. They loosen with evidence over weeks. This one is worth bringing to session.