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Uncovering beliefs using this technique can help you replace them with healthier and more helpful beliefs. Here are the steps to uncover a core belief using the downward arrow technique .
The Downward Arrow Technique Directions: Think of a scenario where your automatic reaction made you feel negative about yourself, others, or the world. Then, go through the following exercise until you find your ‘core belief’ - a gen-eralized statement about yourself, others, or the world. This may take 2 turns. Maybe 5 or even 10.
Instructions: This technique helps you identify “why” you feel the way you do or core beliefs you have that are contributing to anxiety or depression. Start with a specific moment that you felt upset. Identify one negative thought you have and start with this one.
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Center for Deployment Psychology
Downward arrow technique: Identifying core beliefs about self. Situation (from thought record) What does this say or mean about me?
Herein, in a large sample of patients, we examine text produced by a clearly delineated therapeutic technique (downward arrow technique) to derive core beliefs, in the context of a self-help online intervention‘Beating the Blues ’. 3. CBT and core beliefs.
