The core beliefs that cause the most common problems (usually underlying depression and anxiety) fall into 3 main categories. Helplessness Beliefs"I am helpless" “I’m weak” “I’m flawed, I don’t measure up” “I’m a loser” Beliefs about my Unattractiveness “They don’t love me” “I’m worse than others” “I will definitely be abandoned/rejected” “I’m flawed, so others won’t love me” Beliefs about Worthlessness"I'm unworthy""I'm bad""I'm worthless"How to start changing a core negative belief. Step 1: Choose a new core belief that you would like to have. For example, if your old belief is "I'm weak" , you are likely to choose “I am strong.” Step 2: Rate how much you currently believe the old core negative belief, on a scale from 0% (= I don’t believe it at all) to 100% (= I completely believe in him) and do the same for the new positive belief. For example, you could say that you believe “I am weak” 95% and “I am strong” 10% (the total does not have to be 100%). Step 3: There are two types of negative beliefs. Which one is yours? (both can be changed) The first type is very stable. For example, you consider yourself weak and never believed anything else, even when you were in a good mood. The other type is the one that changes depending on your mood, anxiety or stress level. When you're in a bad mood, you believe the negative core belief much more strongly than when you're in a good mood. If your negative core belief changes as a result of factors such as mood, anxiety, or stress, it will help you realize that the belief is a product of these factors and not a reflection of reality. Step 4: It is usually most effective to work on strengthening the new positive belief, and not over debunking an old negative belief. Thoughts are a funny thing. The more you try not to think about something, the more you will think about it, which is why trying to completely get rid of negative thoughts doesn't work. Instead, when you encounter a negative belief, you can learn to see it as “just an idea” rather than as truth. Step 5: Evidence for a Positive Belief For two weeks, record all the evidence in favor of your new positive belief. For example, if you are trying to strengthen your belief in the thought "I am strong" and are able to openly express your negative feelings to another person, then you can use this as evidence. Don't ignore the facts. For example, if you initially agreed to comply with a request, but then changed your mind and were able to refuse the person with reason, this will be evidence of strength, not weakness, so you can add this to your notes on the arguments for the new belief. Step 6: Determine how much you believe in old and new core beliefs. I hope you experience small changes. For example, you may now only believe 50% of "I'm weak" instead of 95%, and believe 50% of "I'm strong" instead of 10%. You've likely had an underlying negative belief for a long time, so change usually takes a few months of concerted effort. work. It is unlikely that you have already given up the old belief. Step 7: Talk to someone you trust – Tell someone you trust what the old negative belief is and the new one you are trying to strengthen. This helps reduce feelings of shame. – If you have a loved one, practice communicating with them by letting them know that your core negative belief is activated. For example: "My negative belief that 'I'm weak' has arisen right now, and that's why I feel embarrassed and want to shut down. I just need time to figure out what action right now will correspond to my new belief." Step 8: Gathering biographical information. You can do this for either the old or the new belief, or both.)