Introduction: What are Core Beliefs?

This interactive Core Beliefs Worksheet helps you identify the deepest, most firmly held ideas we have about ourselves, others, and the world around us. Based on the principles of Cognitive Behavior Therapy (CBT) recognized by the American Psychological Association, this tool explores how these unconscious beliefs significantly influence how we interpret situations and react to them.

These beliefs typically form in early life based on our experiences and primary relationships. They act as "lenses" or "filters" through which we view reality, guiding our automatic thoughts, feelings, and behaviors in daily situations.

It's important to understand that core beliefs are not necessarily absolute truths. They are simply assumptions or perspectives we've adopted over time, and they may not always be accurate or helpful in our current lives. Exploring these beliefs is a step towards a deeper understanding of ourselves and how our minds work.

Common Negative Core Belief Categories

Negative core beliefs often fall into main categories. Recognizing these categories can help you identify beliefs you might hold:

Beliefs about Helplessness / Incompetence: Examples: "I am a failure," "I am inadequate," "I am powerless," "I am weak," "I am a loser," "I am trapped," "I am vulnerable."
Beliefs about Worthlessness / Being Unlovable: Examples: "I am bad," "I am unworthy," "I am undesirable," "I am defective," "I am unacceptable," "I am dirty," "I am evil."
Beliefs about Being Unlovable / Abandonment: Examples: "I am unlovable," "No one will ever truly care for me," "I am meant to be alone," "If people knew the real me, they would leave."
Beliefs about Danger / Insecurity: Examples: "The world is a dangerous place," "I am not safe," "Others will hurt me," "Bad things always happen to me."

How to Identify Your Core Beliefs? (Exploration Steps)

Benefit from your Thought Record observations:

Write down any recurring thought patterns or automatic thoughts you've noticed:

Notice strong emotional and physical reactions:

Describe situations where you experience strong emotional or physical reactions and what thoughts typically arise:

Consider your intermediate beliefs and rules:

Write down any intermediate beliefs, rules, or assumptions you often live by:

Explore early memories (with caution):

Briefly describe any early memories or experiences that might be relevant:

Formulate Suspected Core Belief:

Write down your suspected core belief (e.g., "I am incompetent," "I am unlovable," "I am helpless," "The world is unsafe"):

Examining Your Core Belief (From an Evidence Perspective)

Core Belief you are examining: (Not yet specified)

Evidence For:

Write down the evidence that seems to support this core belief. Think of situations, thoughts, and feelings that reinforce it:

Evidence Against:

Write down the evidence that contradicts or disproves this core belief. Think of times you succeeded, received praise, or navigated challenges effectively, even small ones:

Alternative Interpretation:

How might someone else interpret the evidence you listed for the belief? Someone who holds a more balanced view of themselves?

Historical Context:

Think about the circumstances that might have contributed to the formation of this belief. When and how might this belief have developed?

Impact of Belief:

What are the negative consequences of holding onto this core belief in your current life? How does it affect your emotions, behaviors, and relationships?

Formulating an Alternative Perspective (More Balanced)

Write down a more balanced perspective or an alternative core belief that you would like to adopt:

Concluding Notes

Exploring core beliefs is a deep process and requires ongoing self-awareness and practice. This tool is a starting point for identifying and challenging these fundamental ideas about yourself and the world.

Remember that changing a core belief is not about instantly adopting a new one, but gradually accumulating evidence for the alternative perspective. The more you act "as if" the new belief is true, and the more you notice evidence supporting it, the stronger it will become.

If you are experiencing severe psychological distress or find this exercise too challenging, please seek support from a qualified mental health professional. This tool is provided for educational purposes only and does not replace professional therapy.

Core Beliefs Exploration Summary

1. Recurring Thought Patterns and Intermediate Beliefs

Recurring Thought Patterns:

No entry

Emotional/Physical Reactions:

No entry

Intermediate Beliefs/Rules:

No entry

2. Suspected Core Belief

No entry

3. Examining the Evidence

Evidence that seems to support the belief:

No entry

Evidence that contradicts the belief:

No entry

Alternative perspective on the evidence:

No entry

4. Context of Formation and Impact of the Belief

Circumstances that might have contributed to the belief's formation:

No entry

Negative consequences of holding onto the belief:

No entry

5. Alternative (More Balanced) Perspective

No entry

Introduction: What are Core Beliefs?

Common Negative Core Belief Categories

How to Identify Your Core Beliefs? (Exploration Steps)

Benefit from your Thought Record observations:

Notice strong emotional and physical reactions:

Consider your intermediate beliefs and rules:

Explore early memories (with caution):

Formulate Suspected Core Belief:

Examining Your Core Belief (From an Evidence Perspective)

Evidence For:

Evidence Against:

Alternative Interpretation:

Historical Context:

Impact of Belief:

Formulating an Alternative Perspective (More Balanced)

Concluding Notes

Core Beliefs Exploration Summary

1. Recurring Thought Patterns and Intermediate Beliefs

Recurring Thought Patterns:

Emotional/Physical Reactions:

Intermediate Beliefs/Rules:

2. Suspected Core Belief

3. Examining the Evidence

Evidence that seems to support the belief:

Evidence that contradicts the belief:

Alternative perspective on the evidence:

4. Context of Formation and Impact of the Belief

Circumstances that might have contributed to the belief's formation:

Negative consequences of holding onto the belief:

5. Alternative (More Balanced) Perspective

Clear All Data?