CBT: examining your thoughts · worksheet 62
Some thoughts come back in very different situations. They often rest on a deeper belief. This exercise helps you find it, step by step.
This exercise is best done with the support of a psychologist.
Before you start
- What it is for: To uncover the underlying belief hiding behind thoughts that often come back.
- About 15 minutes. Best done with your psychologist: this worksheet reaches deep beliefs and it sometimes hurts to see them written down.
- You start from an everyday thought and go down, question by question, to the underlying idea that feeds it.
- An underlying belief is not a truth: it is a conclusion you drew at some point in your life.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
The belief you find (“I’m worthless if I fail”, “other people will reject me”) often explains many of your reactions. Recognising it is already a step; changing it takes time.
If you find it hard
If the exercise brings up a lot of sadness, stop and talk about it in session. It is normal to believe these beliefs strongly: they have been built up over years.
For psychologists
The PDF also includes a page for the psychologist: how to run the exercise in session, points to watch and scientific references. You are free to use it with your clients.
For psychologists: aim, audience and duration
Identify the intermediate and core beliefs that sustain recurring automatic thoughts, by asking what the thought would mean if it were true.
Thoughts that come back in different situations, self-criticism, after several thought records. Duration: 20 min in session.
References
Beck, J. S. (2020). Cognitive Behavior Therapy: Basics and Beyond (3rd ed.). Guilford.
Fennell, M. J. V. (1997). Low self-esteem: A cognitive perspective. Behavioural and Cognitive Psychotherapy, 25(1), 1-26.
These worksheets do not replace therapy. If you are in distress or having suicidal thoughts, call your local emergency number (112 in Europe; 3114 in France, free, 24/7).
Free worksheet for non-commercial use: you may share it with credit to the author, without modifying it (Creative Commons BY-NC-ND 4.0 licence).
