In order to decide what the focus will be in your CBT work, you have to know what you’re working with. In other words, some archeological excavation will be necessary in order to determine the cause of your difficulties.
You are going exploring to look for your core beliefs, the bedrock of your general perception of life and daily events.
Core beliefs are those beliefs that form the foundation of a person’s view of self and the nature of life. Generally they are formed in childhood with considerable influence from the family, culture, and surrounding society, including the media.
CBT and Core Beliefs
Cognitive Behavioral Therapy is helpful when core beliefs are negative or limiting. Ask yourself if any of the following are similar to your core beliefs:
“Life is unfair.”
“T’ll never get anywhere, so why try?”
“I’m not lovable.”
“If I can just come up with the right thing, I can fix that person.”
“Nobody cares what I do.”
“‘m too old (fat, thin, ugly, stupid, smart, educated, uneducated, clumsy,
poor).”
“This isn’t so bad. I might as well settle.”
“I never had the advantages I should have had.”
It sometimes helps to journal the negative beliefs that shape your mental outlook. Journaling pulls from the subconscious mind, and sometimes the belief will jump onto the page and surprise you!
When you discover particular beliefs that seem especially harmful to you, start trying to counteract them. You might want to keep a log of times that you notice that belief jumping into your head. Notice the triggering inci-dent, and let the belief separate from your mind. Written or verbal affirmations are powerful for counteracting negative beliefs, as are positive actions that are opposite from the negative belief. Physical action is good because it has a way of harmonizing your mind and body so they are both moving in the same direction. The new arrangement is stored in your brain, creating a path of existence.
Positive Core Beliefs
Not all of your core beliefs are negative, which is a relief to discover, as much of the focus of CBT is on healing negative beliefs. Undoubtedly you have many positive beliefs that serve you well. Some of the following may
strike a chord:
“I can learn what I need to know.”
“m usually pretty healthy.”
“I understand most of what I read and hear.”
“The police and laws protect me from random, evil people.”
“The forces of life are trustworthy.”
“Life goes on, no matter what.”
“I have a lot to offer.”
“I’m a pleasant person, and people like me.”
As you work with your beliefs, you will discover numerous thoughts that are completely beneficial. This is important to realize, as the positive will support you as you work to heal the negative.
Reward Yourself!
Cognitive Behavioral Therapy is hard work, and it will help you to keep going if you devise a system of rewards to help keep you on track. Choose rewards that are not addictive and self-destructive. For example, if you have a great fear about making sales calls for your new business, promise yourself that after you have made twenty cold calls, you will take yourself to see a film you have been wanting to see.
