Core Beliefs, Rules and Assumptions in CBT

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Күн бұрын

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

Пікірлер: 196

@eileenstack3027 3 жыл бұрын

Should have learned all this in primary school

@larrylazza3157 Жыл бұрын

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

@UniqueGeekFreak Жыл бұрын

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

@alimay967 Жыл бұрын

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.

@phabebarcelona863 Жыл бұрын

Yep sure shoud of

@AmanyElmasry Жыл бұрын

Education systems are failing

@elizabethCorkins83 Жыл бұрын

This should be taught at schools. (I've probably learned more on KZfaq than I did at school lol).

@Kimberly34584 2 жыл бұрын

“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

@user-mz5zx6hc3w Жыл бұрын

meanwhile british people : hiya how are you (0.00001s later) see ya

@rainbowgirljules 5 ай бұрын

@@user-mz5zx6hc3w 70 million people, in four different countries, say exactly the same thing according to you. 😊

@kgg1221 Жыл бұрын

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!

@winspiff Жыл бұрын

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.

@gingerindian1141 Жыл бұрын

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.

@rebeccas3876 8 ай бұрын

@@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

@naturallybecoming831 5 ай бұрын

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

@zainabwaheed9042 Жыл бұрын

I am confident, kind and helpful. The world is unpredictable. Some people are selfish and some are kind and loving.

@UncleBoobieCosmicOverlord 2 жыл бұрын

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.

@Mk0467 2 жыл бұрын

That’s so amazing I’m so proud you quit drugs hopefully you get better day by day ❤️

@rhetoricalsystem Жыл бұрын

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.

@pamarnold118 Жыл бұрын

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.

@vipermad358 3 жыл бұрын

Being different from other people is a plus.

@ShruthiLakshminarayana 3 жыл бұрын

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!

@opencoursesnepal 2 жыл бұрын

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?

@wanderingnomad1 2 жыл бұрын

My problem as well, I always think I’m wrong

@sm.safiulabid8130 2 жыл бұрын

You know hindi or Bangla??? I am From Bangladesh. My English

@djimiwreybigsby5263 Жыл бұрын

We don't trust our own judgement

@oraora33 Жыл бұрын

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. 🙌

@SelfHelpToons Жыл бұрын

Glad you enjoyed it!

@marvinasimswewinqueendom2543 Жыл бұрын

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 😊

@ShruthiLakshminarayana 3 жыл бұрын

Wow, understood how to recognize core belief, I’ll try out to identify some of my core beliefs😊.. Thank you❣️

@1m8ni 8 ай бұрын

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 !! ❤️

@jonasbenyahia2919 3 жыл бұрын

brooo this was one of the most fantastic explanations, thank u for ur efforts

@nicholas8479 Жыл бұрын

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.

@SelfHelpToons Жыл бұрын

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.

@AF-qg1zu 2 жыл бұрын

Thank you so much for this video , for real.

@signer50 Жыл бұрын

Thanks very much indeed...this is just the information I'm looking for.

@chaitanyadeshmane8243 2 жыл бұрын

Sir , this is really a masterpiece work by you. Thank you from India.

@happychristina3162 2 жыл бұрын

Thank you so much... Those are all true about my personality... I want to change for a better me.

@user-yg7ry3ps2f 3 ай бұрын

Genius, absolute genius! Beautifully explained and depicted. Thank you!

@TheJimbala Жыл бұрын

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.

@Anitalaland 2 жыл бұрын

thank you, Looking forward to watch changing core values

@hollyhobbles4790 5 ай бұрын

I've been looking for a channel like yours for years. Practical and informative. Skills I want to learn. Thank you so much ❤️

@stepin2theblue 3 жыл бұрын

This is an EXCELLENT video. I learned a lot. Thank you.

@SelfHelpToons 3 жыл бұрын

Thanks, glad you enjoyed it!

@theAnalogManifesto 6 ай бұрын

Amazing content, thank you.

@bigunhettiarachchi853 2 жыл бұрын

I like your videos. They help me with my Therapy Thanks

@jennirmz2381 Жыл бұрын

This was a very helpful video. thank you putting this together and going step by step.

@hanaamr3685 2 жыл бұрын

So grateful for you and everything you shared. Lots of love and gratitude and prayers from Egypt

@SelfHelpToons 2 жыл бұрын

Thanks so much!

@LalchhanhimaRalte 3 жыл бұрын

Excellent presentation, thank you so much. I hope the next video would be on "How to address/deal with negative core beliefs?"

@SelfHelpToons 3 жыл бұрын

Thanks!. I'll have a video about that soon.

@user-oc5ly9uy5w 2 жыл бұрын

Excellent video. Thank you so much. Very helpful and informative. Thank you for your efforts.

@SelfHelpToons 2 жыл бұрын

Thanks, glad it was helpful!

@jackbenimblejack1 2 жыл бұрын

Thank for these videos and your work...

@lotus209 2 жыл бұрын

thank you bro it do helps to learn about the topic u are doing great work keep it up. Thank you

@3goldenhairs Жыл бұрын

Thank you - a very clear guide

@fikamonster2564 7 ай бұрын

Very valuable, ive been going to CBT but avoiding trying to figure out my core beliefs for a long time

@denitatodd7962 Жыл бұрын

Thank you, great information!

@Holastrangers Жыл бұрын

Thanks!

@Bluevioletbell 11 ай бұрын

This is fantastic, thank you for sharing x

@markcandsan2804 3 жыл бұрын

Thanks for this good and concise lecture.

@SelfHelpToons 3 жыл бұрын

Glad you enjoyed it!

@sevenswordsx7 2 жыл бұрын

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!

@SelfHelpToons 2 жыл бұрын

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.

@indrakamalyadav2921 2 жыл бұрын

Thank you sir

@aparnapip3739 3 жыл бұрын

It really gives idea .. about cognitive therapy workings

@lm.7444 2 жыл бұрын

You sound like my prime minister ❤️. I love it. Thank you for providing these free videos!

@av-sp1wo 7 ай бұрын

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.

@SelfHelpToons 7 ай бұрын

Glad it was helpful!

@johnh4563 2 жыл бұрын

Really helpful, thank you. 😊

@user-jp2bk9du6d 11 ай бұрын

Great video. thanks for making such important information accessible

@dr_ailton_psicologo 3 жыл бұрын

Hi there! I'm doctor psychologist Ailton from Brazil. I really enjoyed the video. Very well explained. Very good work!

@SelfHelpToons 3 жыл бұрын

Thanks, I appreciate it!

@eileenstack3027 3 жыл бұрын

Thank you 🙏

@AwestaKhalid 2 жыл бұрын

wow, this makes my mental health issues so scientific and hence, easier to overcome.. well done. Im excited to click on the next video.

@SelfHelpToons 2 жыл бұрын

That's nice to hear. Thanks for letting me know!

@christinebona_ 2 жыл бұрын

Wow thanks for this info

@jamieobrien5300 9 ай бұрын

These videos are excellent!!

@TristineBarry Жыл бұрын

Thank you! 💕

@meme-uo5yu Жыл бұрын

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

@patriciagerlach9258 3 жыл бұрын

Thank you so much, the information is really helpful. New subscriber! :)

@SelfHelpToons 3 жыл бұрын

Glad to hear it was helpful and thanks for the sub!

@Lina-cr3cv 2 жыл бұрын

You are simply amazing!

@SelfHelpToons 2 жыл бұрын

Thanks!

@SAM-vw2bt 5 ай бұрын

Great job Sir Gary❤

@aitch365 22 күн бұрын

awesome. thank you :)

@Star-dj1kw 10 ай бұрын

❤ excellent video

@normman1994 Жыл бұрын

Very helpful, thank you

@patrickhiggins4282 2 жыл бұрын

Fantastic video, it helped a lot.

@SelfHelpToons 2 жыл бұрын

Glad to hear it!

@TinaSotis Жыл бұрын

This is such a clear explanation+ so helpful and more importantly, something I can actually use to help myself. Thank you!

@rosarioesteban4792 Жыл бұрын

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.

@SelfHelpToons Жыл бұрын

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.

@ria2917 8 ай бұрын

@@SelfHelpToons That sounds like a limiting core belief and assumption :/

@singlespursuingpurpose957 3 жыл бұрын

This was really great

@SelfHelpToons 3 жыл бұрын

Thanks!

@santsipahicentralfloridanews 8 ай бұрын

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

@sanaamoledina5669 9 ай бұрын

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.

@SelfHelpToons 9 ай бұрын

Thanks so much, that's great to hear.

@livelife8529 3 жыл бұрын

Great video

@SelfHelpToons 3 жыл бұрын

Thanks!

@shelley_snail6908 2 жыл бұрын

Nice, thank you.

@SelfHelpToons 2 жыл бұрын

Gad you liked it!

@mahuachakraborty861 3 жыл бұрын

Very well explained

@SelfHelpToons 3 жыл бұрын

Thanks!

@_linlin_ Жыл бұрын

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.

@tictoc5443 Жыл бұрын

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

@SelfHelpToons Жыл бұрын

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.

@tictoc5443 Жыл бұрын

@@SelfHelpToons thanks for taking the time to reply and explain Great work you do btw👍

@ash_luscious Жыл бұрын

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

@brightinspirationallifetim8347 Жыл бұрын

Prayers for you in GOD LORD JESUS CHRIST NAME!

@elizabethCorkins83 Жыл бұрын

HUGZ

@eileenstack3027 3 жыл бұрын

My doctor said I need to understand all this about CBT

@dylanpringle4314 Жыл бұрын

Self help tools yes

@sarahbi7925 Ай бұрын

Hi this video is absolutely fantastic. I was wondering how could I download or print this video

@nareshgurung1548 Жыл бұрын

Thank you so much sir! you made me crystal clear that my teacher couldnt do in whole year 🥲💌💌

@Cbockhoff 2 жыл бұрын

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…

@SelfHelpToons 2 жыл бұрын

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.

@chaitanyadeshmane8243 3 жыл бұрын

Thank you sir . Plz tell me a comprehensive book on CBT.

@SelfHelpToons 3 жыл бұрын

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

@SelfHelpToons 3 жыл бұрын

Download the core beliefs worksheet at www.selfhelptoons.com/core-beliefs-in-cbt/ The ABCs of CBT kzfaq.info/get/bejne/idqnbLNkncu0hn0.html CBT playlist kzfaq.info/sun/PL4Qw4-tlRJe-sZ_U4Fzi66UXMGvkPTf7P

@Leariccardi 3 жыл бұрын

The link for the worksheet leads to an error page, could you please list another source?

@362adeeburrehman6 Жыл бұрын

Damn the story of my life

@austinananda6697 Жыл бұрын

As a newly qualified CBT therapist, this is a brilliant concise nutshell of CBT. Found it very helpful.

@thanku4beingusgoodnuf616 3 жыл бұрын

that was very helpful I could gain a thing or two from cbt. I'm going to deff. subscribe to learn more.

@snoo333 2 жыл бұрын

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.

@nicolegriffinhawkins8594 Жыл бұрын

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!

@brianswathey Жыл бұрын

I am riddled with many unhelpful core beliefs. I may as well die right here, right now

@nicomarathon748 29 күн бұрын

great videos. Need some more volume

@alix_xavier 6 ай бұрын

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 ❤

@elizabethCorkins83 Жыл бұрын

4:25 I do that a lot "What if..."

@stegyjmj9396 5 ай бұрын

Could you make a vedio on psychosomatic disorder as well

@bvanveelen 2 жыл бұрын

Helpful video. TXS for posting. Do you maybe references?

@SelfHelpToons 2 жыл бұрын

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

@bvanveelen 2 жыл бұрын

@@SelfHelpToons got it. TXS. I ordered the book by Judith Beck.

@monlisaembry5972 Жыл бұрын

Do you have worksheets I can download to print these off for myself to work on.

@SelfHelpToons Жыл бұрын

You can download a core beliefs worksheet at: www.selfhelptoons.com/core-beliefs-in-cbt/

@cianjones3817 3 жыл бұрын

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

@SelfHelpToons 3 жыл бұрын

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 kzfaq.info/sun/PL4Qw4-tlRJe_WDsg4dx-Ib0xgVmYobaKY

@cianjones3817 3 жыл бұрын

@@SelfHelpToons thank you I understand

@jayplays2196 Жыл бұрын

Didn't have KZfaq when I was 7 but I do now.

@pufisharu7666 3 жыл бұрын

Assumptions of cognitive therapy and behavior therapy are same?

@shravanipatade549 2 жыл бұрын

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

@SelfHelpToons 2 жыл бұрын

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.

@shakool2kool 3 ай бұрын

they should really teach this is schools

@KKKaTTT123 Жыл бұрын

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