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The downward arrow technique is a tool to help you uncover underlying core beliefs and belief systems that influence your thoughts, behaviors, and moods. Core beliefs are the beliefs you have about yourself, other people, and the world. A belief system is a set of beliefs you have about what’s right and wrong and what’s true or false.
Downward arrow technique: Identifying core beliefs about self. Situation (from thought record) What does this say or mean about me?
Finding Your Core Belief(s): 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.
Downward Arrow Question & Answer Technique to Identify Core Beliefs. 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.
Downward Arrow Technique. Some core beliefs are easily retrieved from our minds, like the themes you may have noticed in the earlier exercise. If you were not able to identify specific themes, or you are still a bit unsure, another useful way of uncovering core beliefs is to use the “Downward Arrow” technique.
While CBT therapists do not always need to target beliefs and assumptions, doing so can help support behavior change. The Uncovering Your Deeper Beliefs exercise is designed to help clients identify their underlying assumptions and core beliefs.
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