Core Beliefs
Module 2 | Session One
Session Overview
M2 | Session One: Negative Inner Voices
If you are feeling thoughts of self-harm please dial your relevant crisis number here.
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Core Beliefs
Impact of Core Beliefs
Limiting Core Belief Pathway
Session Skill: Core Belief Checker
Depression and You
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What Are Core Beliefs?
Core beliefs are our most deeply held assumptions about ourselves, the world, and others. They are firmly embedded in our thinking and significantly shape our reality and behaviors. In fact, nothing matters more than our core beliefs. They are the root causes of many of our problems, including our automatic negative thoughts.
- Positive Psychology
Why Do Core Beliefs Matter?
Your Inner Voice
Core beliefs are precisely that – beliefs rather than facts. Core beliefs are often considered to be facts by the believer.
Core beliefs are born out of childhood experiences and social environments.
A negative core belief creates a negative inner voice. Negative inner voices often birth the emotions that come with depression.
Negative core beliefs often manifest as self-destructive behaviors. Depression thrives on the harsh or dejected inner voice.
Your Emotional Process
Your emotional process (also known as the cognitive process) describes how your perceptions of, or spontaneous thoughts about situations influence your emotional and behavioral outcomes. Cognitive distortions propel depressive outcomes.
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Situation
Situation or event occurs
Example: You get a critical review on a project at work/school
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Thoughts
Thoughts that come from core beliefs bank are triggered
Negative Core Beliefs + Cognitive Distortion
I am not smart + Magnification
”I never get anything right, I’m not smart enough to be here.”
I am inadequate + Perfectionism
“I knew this would happen, I didn’t do enough to make sure it was right.
I am unsuccessful + Overgeneralization
“I failed at this, just like I fail at everything. I’m a failure.”
Positive Core Beliefs + Cognitive Reframe
I am smart + Moderating
“I didn’t get this right this time, but I know I can make it better next time.”
I am capable + Mindfulness
“They are entitled to their opinion. I am open to their feedback. And I know I did my best”.
I can succeed + Specifying
“ This is just one project. This wasn’t my strong suit, I know I can kill upcoming projects.”
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Emotions
Your thoughts then trigger feelings
Negative Emotions
Sad
Angry
Defeated
Hopeless
Ashamed
Embarrassed
Positive Emotions
Open
Curious
Motivated
Forgiving
Hopeful
Self Assured
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Behaviors
Your emotions take over and result in behavioral patterns.
Negative Behaviors
Numbing
binging technology, drugs, food, shopping
Attacking
picking arguments, road rage, trolling
Self Harm
cutting, suicide attempts, drug abuse
Emotional Habits
isolating, “emo”ing, ruminating, self sabotaging
Positive Behaviors
Collaborating
socializing, networking, team-work
Learning
researching, theorizing, planning, prioritizing
Self Care
grounding, journaling, pampering, therapy
Vision Casting
goal setting, financial planning, side-hustling
Session Skill
Examine your core beliefs and inner voices that may be fueling your depression, along with other issues you may be experiencing alongside depression. Answer the following questions about your recent emotional state and write down the answer to the follow-up questions.
Core Beliefs Checker
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GUILT
Guilt is defined as a feeling that one has done something contrary to their values or ethics.
I experience significant amounts of guilt
No, not really — 1 2 3 4 5 — Yes, so much
What are some things that I may be experiencing guilt over?
What is the belief about yourself or life that is at the core of your guilt?
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SHAME
Shame is defined as a feeling that if one’s traits or actions are revealed to others, they will then be rejected.
I experience significant amounts of shame
No, not really — 1 2 3 4 5 — Yes, so much
What are some things that I may be experiencing shame over?
What is the belief about yourself or life that is at the core of your shame?
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LONELINESS
Loneliness is defined as feeling empty, alone, and unwanted
I experience significant amounts of loneliness.
No, not really — 1 2 3 4 5 — Yes, so much
What are some of the reasons that I may be experiencing loneliness?
What is the belief about yourself or life that is at the core of your loneliness?
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POWERLESSNESS
Powerlessness is defined as a feeling of lack of ability, influence, or power.
I experience significant amounts of powerlessness
No, not really — 1 2 3 4 5 — Yes, so much
What are some of the reasons that I may be experiencing powerlessness?
What belief about yourself or life might be at the core of your feelings of powerlessness?
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Are there any other depressive feelings that you are experiencing?
What core belief do you feel has most influenced your depression?
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