Building a new core beliefs, once you've identified your core beliefs and written them down in your
journal, how do you go about changing them?
Let's consider several tools you have at your disposal.
Miller recognized that her core beliefs of being a fundamentally flawed was probably not entirely accurate.
Nevertheless, she couldn't shake the feeling that it was true.
As an experiment, Miller began to look for data that could confirm or disconfirm her negative view
of herself.
Treating it as an experiment stoked her curiosity.
Could it be that she'd been making a false assumption all these years reviewing your history?
Miller began by reviewing some of her past experiences and was surprised to find at least as much evidence
for her strengths as for her her flaws.
For example, she had managed to get into a good college, even though her high school grades were not
higher.
Miller found herself discounting her strong college performance by telling herself she did well only
because I worked so hard when she caught herself using the old negative filter.
She realized she'd identified another strength.
She was a hard worker.
Feedback on your own life history.
What what evidence supports your core beliefs?
Is there evidence that contradicted a record?
Your responses in the form.
Take care to notice if your core beliefs might be biased in your memory or your interpretation of events.
For example, is a core belief about being a failure, making you interpret these disappointments as
being entirely your fault as much as possible.
Make this exercise a fair test of your belief.
As with automatic thoughts, see if you can identify a more realistic belief, there is no need to overcompensate
and come up with an extremely positive belief, like I am incredibly competent, which may not based,
in fact, and will be hard to believe me to come up with.
I have many strengths which to her seemed not only positive but reasonable.
Also, don't worry if you have a hard time feeling like you you were alternative believe is through
negative core beliefs can be persistent and modifying them takes time and repetition.
This thing got evidence we can do a similar test of our negative core belief in the prison using the
same form, you can keep track of the evidence for and against your belief during a day.
Look over your cheat at the end of the day and examine the data.
How strong is the case for your belief?
As always, you don't have to force yourself to believe anything.
It will take time to train your thoughts in a new direction.
Practicing the positive negative core beliefs we identify have had countless opportunities to color
our thoughts, feelings and actions.
Changing them will take persistent practice not only in testing their accuracy, but also in learning
new ways to think.
If we only contradict our own beliefs, what replaces them?
We need to practice new ways of thinking that will support healthier core beliefs.