1
00:00:00,300 --> 00:00:07,120
Identifying your core beliefs, think about the negative automatic thoughts that often come up for you.

2
00:00:07,680 --> 00:00:13,440
Do you notice any recurrent messages you might review some of the common themes that lead to specific

3
00:00:13,440 --> 00:00:14,880
emotions and behaviors?

4
00:00:15,300 --> 00:00:21,870
If you've worked on identifying and changing your automatic thoughts, you can record those thoughts

5
00:00:21,870 --> 00:00:29,580
in the outer ring of the figure displayed here as you consider these automatic thoughts.

6
00:00:29,610 --> 00:00:32,880
Do you find a central belief that unites them all?

7
00:00:33,240 --> 00:00:40,850
If so, right in the space, in the middle, for example, Layla had a lot of anxiety about her health.

8
00:00:41,160 --> 00:00:43,590
She completed the core belief diagram.

9
00:00:45,450 --> 00:00:53,250
When I left you and I blame, for example, she interpreted every form of turbulence as a sign of an

10
00:00:53,250 --> 00:00:54,470
imminent crash.

11
00:00:54,870 --> 00:01:02,310
We might expect that many safe landings would weaken her fear of flying, since they provide evidence

12
00:01:02,310 --> 00:01:03,620
against her fear.

13
00:01:03,960 --> 00:01:11,700
However, core beliefs act as a filter that only lets in information that confirms our beliefs.

14
00:01:12,000 --> 00:01:20,550
Each time Layla flew, she had automatic thoughts like we're losing altitude that made her think she

15
00:01:20,550 --> 00:01:25,780
had escaped an untimely death rather than feeling safer.

16
00:01:26,010 --> 00:01:30,750
She was left with the conviction that she might not be so lucky.

17
00:01:30,750 --> 00:01:31,500
Next time,

18
00:01:34,440 --> 00:01:42,280
as Layla learned, core beliefs and automatic thoughts act in a self perpetuating manner.

19
00:01:42,540 --> 00:01:47,070
Each each being the cause and the consequence of the other.

20
00:01:47,610 --> 00:01:54,720
As you become more aware of your own patterns of thinking, be on the lookout for instances when your

21
00:01:54,720 --> 00:01:59,280
core beliefs are interfering with an objective take on reality.

22
00:01:59,640 --> 00:02:06,960
This process requires paying close attention for the presence of thinking errors in specific situations,

23
00:02:07,350 --> 00:02:10,400
taking care not to believe everything our minds tell us.

24
00:02:11,010 --> 00:02:18,360
Keep in mind that negative core beliefs can lie dormant when we're feeling well and emerge when we're

25
00:02:18,360 --> 00:02:20,130
gripped by strong emotion.

26
00:02:20,550 --> 00:02:26,640
Individuals who are prone to depression are surely likely to showing an increase in negative beliefs

27
00:02:26,970 --> 00:02:33,060
when they experience a negative mood, raising the risk for future episodes of depression.

28
00:02:33,390 --> 00:02:41,230
Thankfully, we can train our minds to guard against relapse as individuals who have used CBT show a

29
00:02:41,250 --> 00:02:46,080
somewhat smaller increase in negative thinking during low moods.

30
00:02:46,650 --> 00:02:52,430
You can also use the donor technique to get to your core beliefs at each step.

31
00:02:52,440 --> 00:02:56,250
Ask yourself what it would mean if your thought were true.

32
00:02:58,830 --> 00:03:06,180
Um, Laila used that downward arrow technique to examine the implications of her automatic thought about

33
00:03:06,180 --> 00:03:07,200
having cancer.

34
00:03:09,270 --> 00:03:09,980
Um.

35
00:03:15,550 --> 00:03:21,220
Throat, I have cancer, which means that there is no cure, which means that I'm going to die soon,

36
00:03:21,250 --> 00:03:28,240
which means that I'm going to leave my kids without a mother you can use that don't want or to explore

37
00:03:28,240 --> 00:03:29,030
your own core.