What are you telling yourself?

what are you telling yourself

Photo Credit

A joyful heart is good medicine, but a crushed spirit dries up the bones. ~ Proverbs 17:22

There’s no secret that we all talk to ourselves, but the question is what are we saying?  The messages that you send yourself, are important indicators for what your life will become.  For this reason, it is important to be intentional about giving yourself positive messages so that you can reap the benefits of desirable experiences. To be most effective in this, it is important to learn to identify faulty messages, counter those messages with more positive one’s, and make choices according to your new and refined thoughts.   In order to do this, one must ask…

What are you telling yourself?

The interesting thing about understanding this is that many of us know how important our thoughts are on our actions, but this does not make changing negative thoughts any easier.  This is because we often overlook the key issues which lead to our negative thought patterns to begin with.  Aaron Beck, one of our first cognitive behavioral therapists, identified the term “core beliefs,” which is essentially the belief that each person holds underlying thoughts and assumptions regarding specific events, experiences, etc. within their lives.  When these core beliefs are positive, responses are positive; however, when the core beliefs are negative, negative responses introduce themselves.  The key then, according to Beck, is to begin to learn how to identify these core beliefs as a means for confronting them and replacing them with new, more productive core beliefs.

Photo Credit

So what is all this talk about changing your core beliefs?  Below you will find an exercise intended to assist you with the challenges associated with changing your core beliefs.  Take a moment to review this exercise and then apply it to the core beliefs that bring you elements of unhappiness within your life.  I encourage you to copy this page verbatim and complete it as a worksheet.  By getting familiar with this process, you will be well on your way to building for yourself, the best ways to confront your own pathological thinking and create for you the life that you deserve.

CORE BELIEF EXERCISE

Old Core Belief: ________________________________

How much do you believe the old core belief right now? (0–100) ____

What’s the most you’ve believed it this week? (0–100) ____

What’s the least you’ve believed it this week? (0–100) ____

New Belief: __________________________________________

How much do you believe the new belief right now? (0–100) ____

Evidence that Contradicts Old Core Belief and Supports New Belief:

  • ____________________________________________________________________
  • ____________________________________________________________________
  • ____________________________________________________________________
  • ____________________________________________________________________
  • ____________________________________________________________________
  • ____________________________________________________________________

Evidence that Seems to Support Old Core Belief with Reframe:

  • ____________________________________________________________________
  • ____________________________________________________________________
  • ____________________________________________________________________
  • ____________________________________________________________________
  • ____________________________________________________________________
  • ____________________________________________________________________

I hope this chart begins to get you on the right track with your thinking and good luck!

For more information about challenging your core beliefs, please take a moment to review the concept from the experts, Dr. Aaron and Judith Beck (daughter of Dr. A. Beck) themselves.

 

Contest, Discipline, Happiness, Perseverence, Uncategorized

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

CommentLuv badge