Together we are now going to clarify, understand and reflect on your negative core beliefs. When looking at the list of negative core beliefs and assumptions, it’s important to trust your gut instincts and not over think the process. Try to allow yourself to be unfiltered and trust your initial instinct about what resonates with you.


Access the Worksheet: Begin by downloading and printing the Core Beliefs worksheet below, so you can put pen to paper. Physically engaging with this task and having a tactile experience can help you be more creative and make it a more involved experience so you can connect with yourself and be mindful of feelings and emotions that emerge as you do it.


Review the List: Take some time to review the list of negative core beliefs and assumptions provided on the worksheet. Begin by putting mark (a dash, a dot etc) next to all the ones that resonate with you. Which ones stand out and feel true for you? Which ones resonate with your own experiences and thought patterns? You may choose only a couple, or you may have many.

Identify Personal Relevance: review your shortlist. Which 3 are especially relevant to you? These may be beliefs that you have noticed yourself thinking or feeling in the past, or beliefs that seem to capture your inner dialogue and self-perception. Highlight the 3 that are most present and problematic in your life.

Explore Origins and Impact: take some time to explore the origin and impact on your life of each of the three Core Beliefs. In your journal, for each core belief reflect on the following. Make sure you leave plenty of space under each core belief for you to add further notes later on.

    1. Where and when did you first adopt this belief? You may find it helpful to look at your lifeline and mark on your lifeline when this core belief first emerged.
    2. How has each core belief shaped your perceptions of yourself? How has it caused you to feel about yourself? Give an example.
    3. How has each core belief shaped your perceptions of others? Give an example.
    4. How has each core belief shaped your perceptions of the world around you? Give an example.
    5. How does this core belief affect your emotional and behavioural patterns?