Core Beliefs, Rules and Assumptions in CBT
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- เผยแพร่เมื่อ 13 พ.ค. 2024
- Core beliefs in CBT are deeply held beliefs about ourselves, the world and other people, from which we form rules and assumptions, which guide our thoughts and behavior. Learn the downward arrow technique (9:59) and other tools to discover your core beliefs, rules and assumptions. Download the core beliefs worksheet at: www.selfhelptoons.com/core-be.... To support my channel, please see links below ⬇️⬇️
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List of negative core beliefs from Cognitive Behavior Therapy: Basics and Beyond, by Judith S. Beck.
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0:00 Introduction
1:22 Negative Core Beliefs
5:43 Thoughts & Behavior
6:51 Rules & Assumptions
10:01 Downward Arrow Technique
13:33 Behavior: Leave Party Without Going In
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Should have learned all this in primary school
Exactly. They don't teach us about life at school . With this kind of info it could have meant avoiding allot of faulty thinking and self doubt
They cant control us or make money from free minds.
They do this to conform us into the hive mind and for us to be in survival mode...this makes ppl sick so that they can profit from our misery
They give us negative beliefs in primary school! It’s naive to expect the system to give you what they are actually there to destroy.
Yep sure shoud of
Education systems are failing
This should be taught at schools.
(I've probably learned more on TH-cam than I did at school lol).
Wow when I read I don’t deserve to live I felt emotional I didn’t realize I still had that one within me til it was verbalized. This is part of why I’m afraid to be happy and create the life I want. It’s why I’ve struggled to even want to pursue anything in life. I’m definitely gonna rewatch this
“If they cared about me, then they’d ask how I am doing” that really hit hard because I didn’t realize how wild this assumption is. Assuming that the only way someone can care for you is by asking you how you are doing
meanwhile british people :
hiya how are you (0.00001s later) see ya
@@user-mz5zx6hc3w 70 million people, in four different countries, say exactly the same thing according to you. 😊
Being different from other people is a plus.
One of my core beliefs is that I'm unlovable. Another is that I'm a failure. Another is that I'm toxic. As someone with CPTSD, I find it tough to accept that although initial negative experiences were not my fault, their effects have made me act in a way that seems to perpetuate these core beliefs. It's a painful, exhausting cycle but I know that there are tools to stop the cycle in the moment, and that moments of peace add up. Thank you for this channel!
A child is NEVER at fault or accountable for the actions of an adult. There’s is never a healthy justification for physical or mentally harming ANYONE who is not threatening your life. Any adult who does so is deeply disturbed. It is not your fault. It was never your fault. You are enough just as you are.
a childs brain - up to about 12 or 13 will accept judgements about them as accurate or real life feedback - without challenging, or disupting them - or have alternative options to consider. These can become reference points that are reinforced each time these are used to refer to yourself as unloveable/toxic/failure. It is a childs perspective. Another way to think of it is - would you trust your 11 year old self to write a shopping list, and pick healthy foods, or budget foods, then drive to that supermarket, collect them, and come home? Probably not. That is the age you are when your core beliefs are forming - and clearly - limited and not too adult like. Comparing Health Adult - mindset/values with Vulnerable Child values/mental skills - when refering to Core beliefs - first bite of the cherry is that vulnerable child - but what does the Healthy Adult think when triggered? a 2nd bite of the cherry is a) not automatic like the first bite is (reflex), and b) it is a slower system and takes a few moments to disupte first bite/evaluate how accurate and to what extent it is useful, or not. Then the 2nd bite/Healthy Adult - has to develop a more current and helpful perspective on the triggering situation - aiming for good consequences, minmise negative ones, with the best of intentions for self and for others.
@@winspiffsadly the adult has likely also been damaged by adults when they were a child, but don’t know their own CBs, rules and assumptions
I am confident, kind and helpful. The world is unpredictable. Some people are selfish and some are kind and loving.
Just the prospect of being able to "unpack" the subconscious instigators of my day to day struggles is made me feel better. Since quitting drugs I've been at the mercy of my own thoughts without an off switch. I'm very much looking forward to starting my CBT. Thanks for the explanation.
That’s so amazing I’m so proud you quit drugs hopefully you get better day by day ❤️
Hi there Paul, I hope your recovery journey is going well. I was in a similar situation about 10 years ago, unfortunately I'm only now starting my CBT journey, but one thing I found to slow down my thoughts since then, is jigsaw puzzles. I know that it's a strange thing, but putting the peices of your life together is daunting, and looking at all the peices of a jigsaw puzzle can be daunting as well. Concentrating on putting the peices together one at a time can slow my thoughts down enough to really get through some hard times. Like I said, I hope your journey has been successful so far, remember that failure is not a mistake, or relapse. You can only fail when you give up. I'm proud of you.
Congratulations Paul, that's a huge step. Sitting with your thoughts and discovering yourself is tough. Sometimes, which is my case, we don't like what we uncover or discover, but the good news is we can learn ways of improving ourselves. The big one for me is "I'm unlikable" "I'm unloveable" or "as soon as someone really knows me they won't like me" I've tried to learn communication tools to help make friends. I'm still struggling with making "REAL" friends or in person friends but I feel ok now.
This was really good! I work with CBT, and this has probably been the best vid I've ever seen about core beliefs ever. Grats. 🙌
Glad you enjoyed it!
I identified one of my core belief , that I’m always wrong and others are always right! Thank you & thank you .. will try to do more of identifying my core beliefs!
helli i have identified my four main core beliefs . what to do now ? they are
i can't be sucessful and earn
no girl will like me , i cant impress beautiful girls
i have no fun life. I cant be cool like other boys
I am coward and lack courage to tackle powerful people and boys.
what should I do now?
My problem as well, I always think I’m wrong
You know hindi or Bangla???
I am From Bangladesh. My English
We don't trust our own judgement
I'm so glad the CBT triangle in your other video included a fourth dimension..."bodily sensations". That led me to choose your video over the many others and now I can watch your other excellent videos.
Thanks for bringing up this point. I do have a whole video about body sensations, but it is something that I don't talk about much in a many of my videos on CBT, so I'll try to emphasize that more in the future.
You sound like my prime minister ❤️. I love it. Thank you for providing these free videos!
This channel is truly a blessing! I‘ve been wondering what I needed to work on more. This is definitely my answer! Thank you for living your faith.❤You deserve all the coffees you desire and I will do my part to help make that happen for 😊
Thank you, great information!
Wow, understood how to recognize core belief, I’ll try out to identify some of my core beliefs😊.. Thank you❣️
Really helpful, thank you. 😊
Thank you! 💕
This is fantastic, thank you for sharing x
Thank you - a very clear guide
These videos are excellent!!
Thank you 🙏
Thank you so much for this video , for real.
Keep up the good work man !! I’m about to watch your next video and I just wanna thank you so much , this really helped me !! ❤️
Thank for these videos and your work...
This was a very helpful video. thank you putting this together and going step by step.
❤ excellent video
Wow thanks for this info
brooo this was one of the most fantastic explanations, thank u for ur efforts
thank you bro it do helps to learn about the topic u are doing great work keep it up. Thank you
Thanks very much indeed...this is just the information I'm looking for.
Amazing content, thank you.
Great video. thanks for making such important information accessible
Thank you so much... Those are all true about my personality... I want to change for a better me.
Thank you sir
Thanks!
Sir , this is really a masterpiece work by you. Thank you from India.
Thank you so much sir!
you made me crystal clear that my teacher couldnt do in whole year 🥲💌💌
thank you, Looking forward to watch changing core values
I like your videos. They help me with my Therapy
Thanks
Very helpful, thank you
It really gives idea .. about cognitive therapy workings
Great job Sir Gary❤
Genius, absolute genius! Beautifully explained and depicted. Thank you!
I've been looking for a channel like yours for years. Practical and informative. Skills I want to learn. Thank you so much ❤️
I’m familiar with other self-inquiry modalities, useful in their own right, yet I sensed they always fell short when bringing up core belief such as just giving a few examples before moving onto other topics. Thankfully, I found this video thorough and clear.
Very valuable, ive been going to CBT but avoiding trying to figure out my core beliefs for a long time
This is an EXCELLENT video. I learned a lot. Thank you.
Thanks, glad you enjoyed it!
very helpful. i have worksheets that talk about core beliefs but i could never understand them. seeing a video helps to get a better idea
You are simply amazing!
Thanks!
Thank you so much, the information is really helpful. New subscriber! :)
Glad to hear it was helpful and thanks for the sub!
Thanks for this good and concise lecture.
Glad you enjoyed it!
Excellent video. Thank you so much. Very helpful and informative. Thank you for your efforts.
Thanks, glad it was helpful!
So grateful for you and everything you shared. Lots of love and gratitude and prayers from Egypt
Thanks so much!
Fantastic video, it helped a lot.
Glad to hear it!
This was really great
Thanks!
Hi there! I'm doctor psychologist Ailton from Brazil. I really enjoyed the video. Very well explained. Very good work!
Thanks, I appreciate it!
wow, this makes my mental health issues so scientific and hence, easier to overcome.. well done. Im excited to click on the next video.
That's nice to hear. Thanks for letting me know!
Excellent presentation, thank you so much. I hope the next video would be on "How to address/deal with negative core beliefs?"
Thanks!. I'll have a video about that soon.
Very well explained
Thanks!
Nice, thank you.
Gad you liked it!
An excellent exercise in self examination sir! There was a rock band in the late 60's named Uriah Heep. They put out an album named "Look at Yourself". Something we should all do. Thanks for the help!
Thanks! I know some Uriah Heep songs but don't recognize that one, but I grew up listening to classic rock stations so I must have heard it a bunch back then.
I believe in my own eventual competency, that if i venture to be successful, even during struggles and strife, i wont lett myself down. There are people who depend on me, and i cant and wont let them down either
Thank you for making this, Ive been searching for so long on how to identify my core beliefs but no one had a conherent and concrete way to do it. This helps out so much, now I can finally start tackling my issues at last. Im scared but at the same time Im also fed up with living in pain and hurt, I also want to experience joy in life even if its just a for a bit.
Glad it was helpful!
Great video
Thanks!
This is such a clear explanation+ so helpful and more importantly, something I can actually use to help myself. Thank you!
I CANNOT THANK YOU ENOUGH FOR THIS. I am a psychiatry dr. in training and what you have taught in 15 minutes is far more practical and applicable than the 150 hours of lectures I have received on this topic.
Thanks so much, that's great to hear.
4:25
I do that a lot "What if..."
My core beliefs are - I am weak - mentally and physically, that's the core core belief. That others shouldn't see my vulnerabilities and that I should always be perfect. From my mother I learned - that the world shouldn't know my vulnerabilities or that people will use them against me, from my father I learned that my emotions shouldn't be expressed with words until they build up in the form of anger. From both I learned that I am From other people I learned that my true self isn't worth enough and should show an image until I eventually get pissed and stop putting the facade
The way finding my core beliefs was just someone asking me, I guess I subconsciously did the job.
I love this channel, it's so informative!
I would love to do Spanish subtitles for your content!
If that's something you'd be interested in, please let me know.
I think your videos can help so many people out there, and it can also help to break the stigma and the assumptions about mental health problems.
Thanks so much for the generous offer, but in the past when I've had someone offer to help with something like this it hasn't been very productive, so I'm not collaborating with people anymore.
@@SelfHelpToons That sounds like a limiting core belief and assumption :/
Self help tools yes
Hi this video is absolutely fantastic. I was wondering how could I download or print this video
My doctor said I need to understand all this about CBT
As a newly qualified CBT therapist, this is a brilliant concise nutshell of CBT. Found it very helpful.
Damn the story of my life
I am riddled with many unhelpful core beliefs. I may as well die right here, right now
Just a thought
Negative core beliefs can be in our interest to have if we are to maintain a realistic worldview
For example sometimes our world is a dangerous place or sometimes people are selfish
Yeah, if what we mean by, the world is dangerous, is that the world can sometimes be dangerous so sometimes we need to be careful in order to protect ourselves, then that's not a negative core belief, that's a realistic core belief that's helpful.
The world is dangerous is a negative core belief if we mean we feel we need to protect ourselves at all costs, always need to make sure we're safe, can't allow ourselves to get outside of our comfort zones, can't trust anyone, and so on. That's not helpful and has a negative impact on our qualities of life. And if we have a negative core belief like this, then we would want to try to change it to something more accurate and realistic like, the world is sometimes a dangerous place, or the world can be dangerous.
@@SelfHelpToons thanks for taking the time to reply and explain
Great work you do btw👍
Thank you sir . Plz tell me a comprehensive book on CBT.
Depends what type of book you're looking for. There are lots of self-help CBT books but I don't really know any of them so can't recommend one, but if you want something about the theory and practice of CBT, I'd suggest Cognitive Behavior Therapy: Basics and Beyond, by Judith S. Beck
I am deserving
I am worthy
I am scared
I am amazing
I am a little weird
I am different
I am unacceptable
The world is judgy mean and shallow
The world needs to be a more nicer and welcoming place
The world is mean harsh and scary
The world is disgusting
Others are selfish mean
Others are closeminded and dumb
Others are shallow
Others think they're better than sme ppl
Others are narcissistic
I should always think highly defend and love myself
I should not hate or be against myself
I must always be my advocate and love myself
I must not let other ppl affect me
If I love myself then I won't feel hurt
If someone is mean to me then I will defend myself
If their is a problem then it's my responsibility to solve it
Ppl are mean can't be trusted will betray you and don't care about you
Ppl are not understanding
I am weak
I am different
I am unlovable
I'm unlikable
Prayers for you in GOD LORD JESUS CHRIST NAME!
HUGZ
I think now I am in an era where I get Soo anxious and stressed when I think of what people think of me
And I get easily stuck in a cycle of repetitive thought and negative emotions, I need your help on this subject, can you do a video
Because you helped me a lot
These two past days ❤
How often do you see the affect of conditional experiences versus core beliefs affecting people? For example I feel I am a strong confident individual with strong core beliefs, but due to a chain of events I became insecure and isolated. Which turned into anxiety and over emotions. And thank you for your videos they have been very helpful and I watch them as a reminder each day as I battle retraining my mind. Just another example of Covid life dealing with what would normally be normal things…
This is completely standard. We all have triggers that can lead to reactions like you've describe that aren't usually present when these triggers aren't activated.
that was very helpful I could gain a thing or two from cbt. I'm going to deff. subscribe to learn more.
Download the core beliefs worksheet at www.selfhelptoons.com/core-beliefs-in-cbt/
The ABCs of CBT th-cam.com/video/Stw9P38ePVI/w-d-xo.html
CBT playlist th-cam.com/play/PL4Qw4-tlRJe-sZ_U4Fzi66UXMGvkPTf7P.html
The link for the worksheet leads to an error page, could you please list another source?
fantastic video. thank you. do you have a video about taking things personally or taking offense. I have watched many videos on the subject. i know there must be a core belief that forces me to take things personally or get offended. thank you in advance.
Hi @snoo333 I just want to say to you thank you for your comment, for having the courage to reach out. I am the same way and can imagine how you might be feeling. I am wondering why no reply to this question, kind of ironic? @SelfHelp Toons can you help? Thank you for your videos!
Could you make a vedio on psychosomatic disorder as well
Helpful video. TXS for posting. Do you maybe references?
Cognitive Therapy for Chronic and Persistent Depression by Richard G. Moore and Anne Garland has a couple of chapters on core beliefs and how to modify them that goes in to a lot of detail. Core beliefs are also covered in Mind Over Mood by Dennis Greenberger and Christine Padesky, and Cognitive Behavior Therapy: Basics and Beyond by Judith Beck
@@SelfHelpToons got it. TXS. I ordered the book by Judith Beck.
they should really teach this is schools
Assumptions of cognitive therapy and behavior therapy are same?
Didn't have TH-cam when I was 7 but I do now.
Do you have worksheets I can download to print these off for myself to work on.
You can download a core beliefs worksheet at: www.selfhelptoons.com/core-beliefs-in-cbt/
Could you help with panic attacks and going to the gym when I feel the lactic acid get out of breath heart racing I panic and it annoys me because I love working out and know it’ll make me feel better in the long run but I haven’t worked out in a month because of it
Hi Clan, it's unethical for me to provide individual advice over the internet to people I don't know, but I have a couple of videos about panic attacks that you could check out at th-cam.com/play/PL4Qw4-tlRJe_WDsg4dx-Ib0xgVmYobaKY.html
@@SelfHelpToons thank you I understand
I'm strange - I'm different - I'm fat (even when/if i'm not) - I would never get that lucky - that's too good to be true. Now I need to work on the if/then assumption
What about integrity?
How long does it take to change core beliefs through behavior
I have found out my negative core beliefs and rules and assumptions that I am having to confirm that beliefs
And changing behavior is it enough to change the core beliefs
If you start behaving differently and getting different results, core beliefs will start changing. But it's an ongoing process so there's no way to estimate a time-frame, and how long it takes for the change to start being noticeable and stable will depend on a variety of factors.
Looking g for the worksheet..?
Download the core beliefs worksheet at: www.selfhelptoons.com/core-beliefs-in-cbt/
are core beliefs the same with intrusive thoughts?
Core beliefs are longstanding beliefs that develop from childhood and exist whether or not we're thinking about them. Intrusive thoughts are unwanted thoughts that are in our minds right now. They are influenced by core beliefs but not the same thing
Hi.. whr will get download link for worksheet
The link is in the description www.selfhelptoons.com/core-beliefs-in-cbt/
I subscribed. Why can't I find my subscription?
Thanks for becoming a member! I think you can see your membership by going to my channel's homepage and clicking See perks.
Please I have a question
When asking myself this questions I usually have 2 automatic thought the 1st one might be I'm unlikable then the second one might be no you're not unlikable you have alot of friends how do I navigate this
You seem to be doing exactly what CBT suggest, and immediately countering your automatic negative thought with a more accurate thought. The more you do this, the more likely it is the negative thought comes up less often, but the main thing is that you've developed an automatic response to the negative thought that lessens the impact of that thought.
@@SelfHelpToons but it is not a conscious effort to counter the negative thought it is almost as if I have two conflicting automatic thought
@Khair Ibrahim I'm always reluctant to respond about individual situations based on TH-cam comments because I don't have much context and don't want to take things the wrong way or be taken the wrong way, but, it seem to be that you've developed an automatic response to your initial automatic negative thought, which is even better than having to make a conscious effort to counter the initial automatic thought. So instead of: automatic negative thought ➡ assess the thought ➡ come up with a more accurate thought, you're able to automatically jump right from automatic negative thought ➡ more accurate thought. Or maybe you still believe you're unlikable, but also recognize that you have a lot of friends, and as a result you don't 100% believe that you're unlikeable, but you can still have those two thoughts in your mind at the same time.
Very good video. How do I get the worksheet?
Thanks! You can download it at www.selfhelptoons.com/core-beliefs-in-cbt/
Where are the worksheets?
www.selfhelptoons.com/core-beliefs-in-cbt/