2. Just as our negative thoughts and emotions are
not reality and are subject to change, our
negative self-beliefs are just that; beliefs and not
facts. Although they may seem very real, and
deeply ingrained, they too can change.
We often form these beliefs when we are young
and they hold very little truth in our present day
life.
Exercise: Negative Core Beliefs
3. Note: We are not trying to get rid of our negative
core beliefs. We are just trying to relate to them
in a more conscious and caring way so that they
don’t hold such power over us.
This can be challenging, especially if we have
experienced childhood trauma. You may want
additional support from a therapist whilst
working through this.
Remember: Be compassionate with yourself!
Exercise: Negative Core Beliefs
4. 1) Here is a list of common negative core beliefs. Note
down any that resonate for you, and in which context
they usually come up (at work, in relationships, with
family etc)
Exercise: Negative Core Beliefs
I am not good enough I am abnormal I am a failure
I am stupid I am helpless I am incapable
I am a fraud I am bad I am unlovable
I am unwanted I am worthless I am unimportant
I am abnormal I am weak I am powerless
5. 2) Write down, in an objective and validating
manner, about what it feels like to hold these
beliefs.
E.g. “It is very painful when I have the thought
that I am unlovable.”
“It is so difficult to feel unwanted.”
“It is really hard to believe that I am powerless”
Exercise: Negative Core Beliefs
6. 3) Write about how your beliefs are part of the
common human experience.
E.g. “I am not the first person to feel this way, nor
shall I be the last.”
“There are probably millions of people who also
feel like this.”
“i know taht I am not alone in feeling this way.”
Exercise: Negative Core Beliefs
7. 4) Write a letter to yourself, as if you were writing to
a friend that you love and care for deeply. Select a
few of your strongest negative core beliefs and write
words of understanding and kindness, expressing
concern for the suffering you’ve experienced
because of this core belief.
E.g. “Dear X, I am so sorry you feel this way. I can
see how painful it is for you. Please know that I
don’t believe this about you...”
Exercise: Negative Core Beliefs
