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23 Σεπ 2024 · The downward arrow technique is used in cognitive therapy to access core beliefs. Learn more about the use of this helpful CBT therapist skill.
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.
when you make hypotheses, you should indicate so (with a question mark, for example) and regard your hypotheses as tentative until directly confirmed by the client. Generally, it is best to start midway down the page, recording problematic situations that are quite typical for the client.
Developed within the framework of cognitive-behavioral therapy (CBT), the Downward Arrow Technique is designed to help individuals trace the cognitive pathways from surface-level thoughts to deeper, underlying beliefs that shape their perceptions, emotions, and behaviors.
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.
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.
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.