Topic 7: Core Beliefs {by 3/20}
[Core Beliefs] – Watch MDD-15: Core Beliefs – Identifying – Downward-Arrow Technique. (1) How was the downward-arrow technique effective in leading to the client’s core belief based on his negative automatic thought and considering his background? (2) Based on the client’s core belief and what you know about his negative automatic thoughts, what modification technique(s) would be the most appropriate?
[Core Beliefs] – Complete the Downward-Arrow Technique on yourself (if you want, you can start with your negative automatic thought from your NATR). Answer the following (you can be brief): (1) Even though you probably already knew what core belief you were working towards (admittedly, this can be an awkward technique to do on yourself), did you have any emotional or cognitive reaction afterwards? (2) Was there any particular question or approach that you found more helpful (or less helpful) than others?
Your original post should be posted by the beginning of class 3/20. Have your two replies posted no later than 3/22. *Please remember to click the “reply” button when posting a reply. This makes it easier for the reader to follow the blog postings.
Dr. Adam M Volungis 
Mar 17, 2025 @ 14:22:23
The downward-arrow technique helped Mark gain a better understanding of his thoughts and feelings. He is becoming more aware of his negative automatic thoughts, and this technique helped him explore where those thoughts come from. It was a good way to uncover his core belief that he is unlikable. This method helped Mark realize that, while he can intellectually understand and find evidence that his beliefs may not be entirely true, his strong emotions make it harder to challenge and change those thoughts in the moment.
To support Mark further, I think it would be helpful to continue using Socratic questioning to explore and question the evidence behind his core belief. A behavioral experiment might also help him test out new beliefs and see the results. This could also help him develop healthier coping strategies for dealing with situations where things don’t go as planned, as he tends to ruminate and get more distressed. Beck (2021) also suggests the intellectual-emotional role play technique, which is useful when clients understand their beliefs logically but still feel strongly emotionally. However, I would be cautious with this approach to make sure Mark doesn’t feel criticized or uncomfortable.
I can relate to Mark because, like him, I know that my automatic thoughts and core beliefs aren’t true on a logical level, but emotionally, they still feel very real. I often find myself getting stuck in these feelings, which makes it harder to challenge my thoughts. For me, just questioning the truth of my beliefs isn’t always enough. What’s really helped me in therapy is understanding the origin of my negative core beliefs, how they’ve been reinforced over time, and why I’ve held onto them for so long. Once I gain that clarity, I can start to recognize these beliefs as they arise and gradually shift them to be more realistic and helpful in my present life.
Mar 19, 2025 @ 17:15:52
Hey Tea,
I enjoyed reading your analysis of Mark’s experience with the downward-arrow technique. I think you did a great job highlighting the emotional complexity behind core beliefs. It is so difficult when we can logically recognize they aren’t fully true, but still feel very real effects from them. I agree that socratic questioning would be useful and your suggestion of behavioral experiments was a great idea to help Mark in a supportive and structured way. Thank you for sharing your experience trying the technique. I think we can all relate to “feeling stuck” in our feelings. Great job!
Mar 20, 2025 @ 12:48:54
Hello sister,
Yes, I agree, it is meaningful AND painful to go back and see how our core beliefs got formed/shaped/came to be due to our environment growing up. I believe that can inform ways we treat ourselves today, to counteract past ways, and hopefully reshape some of our core beliefs. sort of creating a different interaction between environment and self.
Mar 22, 2025 @ 22:44:34
Hi Tea!
You did a fantastic job at explaining the downward arrow technique and how it applies to Marks situation. I like how you explained the similarities between marks automatic thoughts and your own. For some people, they understand that their negative automatic thoughts are inaccurate however it can feel different. It is crazy to think how much emotions can play into our daily life even when there is valid evidence to prove against it. Great job Tea!
Mar 24, 2025 @ 16:13:51
I really liked what you said about learning the origins of negative automatic thoughts. After doing this activity myself, I feel more able to identify core beliefs and automatic thoughts, but just identifying them does not make them feel any less real. Perhaps learning where they come from is a useful step as well.
Mar 18, 2025 @ 22:15:16
Downward-Arrow Technique with client:
The downward-arrow technique was effective in leading to Mark’s core belief as it helped him process how his initial automatic thought of people not wanting him around stemmed from the core belief of being unlikeable. In addition, Mark was able to recognize that the statement of being unlikable was not completely valid as he identified people in his life who do like him, however when instances of rejection occurred when attempting to engage in social interactions, it makes it harder for Mark to see that he is likable. Based on what has been learned about Mark, it is apparent that his negative core belief is causing him distress and would be relevant to modify. In order to support Mark moving forward, it would be beneficial to continue to incorporate Socratic techniques such as further examination of the evidence or creating a list of advantages and disadvantages of the ‘unlikable’ core belief. In the session, Mark already demonstrated some degree of understanding that there is evidence that does and does not support the negative core belief. It could be beneficial for mark to complete a worksheet in session where him and the therapist examine the evidence of his core belief, both the evidence for and evidence against. By doing so this can help Mark further process his perceived validity of the negative core belief. Additionally, creating a list of advantages and disadvantages with the client would be helpful as it would provide an opportunity for further insight on the disadvantages the negative core belief is causing (such as isolating). Both techniques would be beneficial and appropriate to use with Mark as they provide a guide for future development of a new core belief, potentially ‘I am a generally liked person’, and have Mark test out this new core belief in a behavioral experiment.
Downward-Arrow Technique on self
After completing the downward-arrow technique on myself I felt, similarly to Mark, that I can recognize that my thoughts are not completely valid. However, when I am faced with a situation that is validating my negative core belief it becomes hard to rationalize that my initial thoughts about myself are not true. When working with my own personal negative core belief, I found it most helpful to separate myself from the belief by considering if it is something I would think/or say to someone else if they were to experience a similar situation. When I look at my core belief in this sense, I can realize that it is not what I would tell someone else going through a similar situation. Examining the evidence tends to not work as well for me as I more oftentimes than not find ways to validate/support my beliefs as opposed to finding evidence against it.
Mar 19, 2025 @ 17:04:41
Hi Brooke,
I thought your response was really thoughtful and insightful! I really like how you highlighted Mark’s ability to recognize that his negative core belief isn’t entirely valid but you still acknowledge that nuance is such an important part of the process. I totally agree with your suggestion of using further socratic techniques. I also appreciate your personal reflection on the technique. It’s super relatable how challenging it can be to rationalize positive beliefs negative ones are constantly being reinforced. Your idea to consider whether you would say the same thing to someone else in a similar situation is such a great way to create distance from those thoughts. I do the same thing to myself and to my friends all of the time. Great post:)
Mar 19, 2025 @ 11:41:18
In the video, the downward-arrow technique is useful for identifying one of Mark’s core beliefs by looking at his automatic thoughts of people not liking him. The situation that arose with his coworkers going to lunch without Mark caused significant distress and led to the identification of the automatic thought of people not wanting to be around him. After going through the downward arrow technique, it led to uncover Mark’s core belief of being unlikeable. Mark has a strong understanding of what it means to have these automatic thoughts and core beliefs, while also knowing there is contradictory evidence that proves them wrong. He realizes that they can be disproven, but it is still causing significant distress in his life. The next step to modifying Mark’s core beliefs would be using Socratic techniques where evidence can be used to support Mark in changing the core belief of being unlikeable. It would be helpful in session to examine the evidence where he can be guided to look at the pros and cons of being unlikeable, and what can be proven as true or false. As mentioned, Mark already can see there is evidence that shows the falsification of the core belief, and this serves as a solid foundation to working towards the modification of the core belief.
After I completed the downward arrow technique, I was also able to find evidence that showed my belief to not be entirely true, despite the significant distress it causes. It is very difficult to separate oneself from the emotions of a thought and the rational evidence behind it. I would also find it helpful to list the pros and cons of my core belief since the pros would outweigh the cons and prove my belief to not be true. It takes time for this modification since when met with the core belief in an actual event, it can be overwhelming to work on it in that very moment.
Mar 20, 2025 @ 10:46:11
Hi Hannah!
You had a really insightful response, and I agree that Mark needs assistance in disproving his negative core beliefs. Like you mentioned, Mark started to disprove his belief when reprocessing the event, but in the moment he tends to personalize the event to fit his core belief. He will have to work on actively thinking differently about a situation as it is happening, not just during therapy after the fact. Over time, this can help him modify his core belief overall to be more positive. Good work!
Mar 21, 2025 @ 09:44:02
I really love how you broke down the process of identifying and challenging core beliefs, Hannah. It’s powerful how Mark was able to uncover his belief of being unlikeable, and even though he sees evidence that contradicts it, it still causes distress. The idea of using Socratic questioning to shift that belief feels like a great next step. I can totally relate to what you shared at the end, too — separating emotions from thoughts is tough! It’s such a good reminder that changing deeply-held beliefs takes time, but with patience and effort, it can really make a difference.
Mar 19, 2025 @ 16:57:50
The downward arrow technique was effective in leading Mark to recognize his core belief that people do not like him. I think this technique in particular was effective for him because based on what we know about Mark, he is capable of accessing the rational part of his brain- so other socratic techniques (like the downward arrow technique) will likely be the most effective way to modify this. Mark has shown that he consistently is very self-aware in therapy- He’ll often say “I know that there is x, y, and z, evidence to prove otherwise, but I just feel so bad.” (I am slightly paraphrasing) Because Mark is able to acknowledge that there is contradictory evidence despite still feeling painful emotions about it, I believe it would be helpful to focus on cognitive restructuring techniques such as a guided, therapeutic worksheet that Mark can use outside of session that mirrors the downward arrow technique shown in session. Working through these emotions step by step outside of session will build independence and allow Mark to practice these techniques and get feedback during session.
Despite being aware of the core belief I was targeting I still found trying the downward arrow exercise on myself to be beneficial for me personally. I really like structured ways to self-reflect because it feels less overwhelming. I like that this approach entertains the fact that it /could/ be true. Feeling validated is really important when trying to work through these difficult thoughts and feelings.
Mar 20, 2025 @ 10:06:20
Hi Krystal! I really enjoyed reading your discussion post this week! To begin, I appreciated how you identified that Mark has a significant strength: logical thinking. As a clinician, it is important to identify such in order to formulate an intervention that capitalizes on said strength. You also were able to identify alternative methods that would utilize his self-awareness and logical thinking!! I also enjoyed reading about your experience with the NATR and downward arrow technique. I believe that you are definitely right that it offers an approach to challenge us, but also validate our past perceptions. Although they may not be the most adaptive, there is still a reason for it! Overall, you had a great discussion post!!
Mar 22, 2025 @ 13:21:17
Hi Krystal! I liked how you pointed out Mark’s strength to rationally think along with the effectiveness of using the downward arrow technique. By using those findings as evidence, it helps build strength behind the treatment for future sessions. Great post!
Mar 20, 2025 @ 00:31:34
The downward-arrow technique was effective in helping the client identify his core belief because it systematically deconstructed his negative automatic thoughts. The therapist started with the client’s surface-level thought “they don’t want me around” through repeated questioning, such as saying ” if that were true, what would that mean?” and then the client being guided into recognizing deeper insecurities, ultimately reaching the core belief: “I am unlikeable”. The technique was particularly effective because the client had a history of social doubts, making him more prone to interpreting ambiguous situations negatively. By persistently asking “so what?” and “what does that mean about you?”, the therapist helped the client uncover how much of their self-worth was tied to social inclusion. The client initially rationalized the situation but by staying in the moment with his emotions, he realized that his distress wasn’t just about this one event, it was about a deeper long-standing fear of rejection.
Given the client’s core belief (I am unlikable), the most effective cognitive-behavioral strategies would include cognitive restructuring and core belief modification. Cognitive restructuring and socratic questioning helps the client gather more balanced evidence, such as remembering that he had gone out to lunch with his friend previously. Core belief modification would look like saying a more balanced belief such as “some people like me, and others may not, and that’s okay” instead of “I am unlikeable” could be introduced through thought records and affirmations.
Even though I had an idea of my core belief beforehand, doing the exercise made me feel the weight of it more strongly. It’s one thing to be aware and know that a belief is there; it’s another to confront it directly. It felt uncomfortable at first, memories and past experiences came up and reinforced my core belief. There was a slight resistance because feelings of shame and fear came up but after working through it, I noticed that I saw it more as a challenge that I could work on rather than a forever-burden.
It’s helpful to keep asking “why” until I reached to the root of my belief. “What’s the worst part about that?” helped me realize my deep fear. However the process felt repetitive at times and I had trouble challenging my belief on my own, a little bit of “I already knew this but I’m still letting it affect me” type of attitude.
Mar 20, 2025 @ 10:01:36
Hi Emily! I had really enjoyed reading your discussion post this week! To begin, your explanation of the downward-arrow technique was concise, but hit the nail on the head. Explaining it in terms of “deconstructing one’s negative automatic thoughts” I believe was a perfect encapsulation! I also appreciated your perception of Mark’s case because you realized that his self-worth stems from social acceptance and inclusion! You also identified that in the moment, Mark was basing his thoughts off of his emotions. Once you identified that, you were then able to offer an alternative method, thinking logically. Mark would be able to utilize more evidence-based thinking in future situations in order to lessen his emotional responses. I had also enjoyed reading your experience with the NATR and downward-arrow technique. I agree that the downward-arrow technique definitely makes you realize the weight of your own core beliefs (it kind of calls you out in a way haha!) Lastly, I agree that it is important to always be asking ourselves “why?” This allows for us to really discover the root of our own negative automatic thoughts. Overall, you had an excellent discussion post!!
Mar 22, 2025 @ 13:19:41
Hi Emily! I really enjoyed how you interpreted the downward arrow technique, since it is in a way that is clear enough to understand the connections of automatic thoughts and core beliefs along with the differentiation of emotions and thoughts. It definitely makes it easier to understand when done on oneself and you explained it great overall!
Mar 20, 2025 @ 09:52:59
The downward-arrow technique was effective in leading to the client’s core belief based on his negative automatic thought because it allows for the client to understand where the continuous confirmation of their core belief is coming from. In this video example, Mark had initially felt as though his colleagues did not want him around. As he was working through the downward-arrow technique, Mark was able to realize that emotionally he was feeling one way, but cognitively and logically, he was able to provide evidence to disprove his emotions. In the moment, a core belief and schema was activated in which Mark had perceived his environment in a certain way, in order to confirm his core belief. The downward-arrow technique had allowed for Mark to step outside of his perception in the moment, and realize that there are many examples to disprove his negative automatic thoughts and overall core belief. A modification technique that would be most appropriate for Mark in this case would be utilizing Socratic questioning in order to change his automatic thinking which would, in terms, create a new core belief. Socratic questioning appears to be helpful to Mark because he is able to realize that his emotions are being heightened in the moment of an event. Through questioning he would be challenged to use his logic in order to formulate a more adaptive automatic thought. Once his automatic thought occurs through a more logical perspective, Mark would then construct a new core belief that would align more logic. A more logical core belief would allow for Mark to perceive his environments through concrete evidence, and not just assumptions.
After completing the Negative Automatic Thought Record and Downward-Arrow Technique, I had realized that a lot of my automatic thoughts are emotion-based. I may have an initial emotional response to an event that leads to my negative automatic thoughts when in terms, I should be challenging myself to think more logically. Emotions can be hard to fight against at times because it is something easily recognizable and hard to dispute. However, by changing my thinking to be more cognitively or logically based, it would then produce more positive emotions and result in better behavior. I think the component of the NATR that was most helpful, but also most difficult for me, was thinking about an alternative thought to the initial event. It takes more energy in order to produce an alternative way of thinking, especially in the moment, but that energy results in a better outcome. I think it was a positive experience for me to realize that although I may take the “easier” route at times when it comes to my negative automatic thoughts, the alternative route is truly more beneficial and provides a much better outcome.
Mar 20, 2025 @ 10:42:16
Hi Nicole!
I agree that Socratic questioning can greatly benefit Mark due to his emotions being heightened during the stressful event. If you are able to break down his thoughts one at a time, he is then able to see the full picture of the situation instead of personalizing it to fit his negative core belief of being unlikeable. Good job!
Mar 22, 2025 @ 17:20:46
Hey Nicole,
I agree that Socratic questioning would be a strong method in modifying Mark’s negative core beliefs. Questioning will reveal what illogical thoughts are reinforcing this belief and invite him to think about things in a more adaptive way. You explained the process of reconstructing these core beliefs thoroughly– excellent job! In terms of using the downward arrow technique on yourself, I think it’s so valuable that you found a pattern of emotion-based thoughts in your NATR. I noticed a similar theme throughout my automatic thoughts, and it really is difficult to challenge heightened emotions as they happen. Like you said, the mental energy it takes to acknowledge alternative ways of thinking can be daunting, but it truly does make a positive difference.
Mar 20, 2025 @ 10:40:15
Downward-Arrow Technique (Mark)
Downward-Arrow Technique (self)
Mar 20, 2025 @ 12:46:12
Rachel!!!
I LOVE your statement of “so what if my core belief is true”.
A lot of time and energy is spent in challenging these Untrue negative core beliefs, which is an emotionally taxing and tiring process.
However, your statement, allows for Acceptance of the self.
Even if there is some truth to thoughts or beliefs we have- they dont have to hold so much power over us- nor let them decide on how we act, what we do, and ability to love ourselves either way.
Mar 21, 2025 @ 09:46:07
Hello Rachel
I love how you highlighted the importance of challenging those negative thoughts and examining evidence that supports or disproves them — such a key step in shifting those beliefs. I can totally relate to your personal reflection too! Asking yourself “so what if my core belief is true?” seems like a powerful way to take back control and release the pressure those beliefs can hold over us. It’s so insightful how labeling the core belief and reflecting on its origins can help with awareness and change. You’ve made some really valuable points here!
Mar 22, 2025 @ 16:57:29
Hi Rachel,
I also discussed the utility of examining the evidence when beginning to modify Mark’s negative core beliefs. As we saw in class on Thursday, Mark was able to effectively list evidence that both supported and denied his negative automatic thoughts, so it would be a promising route for altering core beliefs. I agree that for this particular client, the evidence that disproves his belief would build the foundation from which confidence can grow. In terms of using the downward arrow technique on myself, I also found the question “so what if my belief is true?” thought provoking, and love that you were able to take the power away from your thought. Well done!
Mar 20, 2025 @ 12:41:04
The downward-arrow technique effectively helped Mark uncover his core belief of being unlikable by tracing his automatic thoughts of “my colleagues don’t want me around” – back to their root.
While he intellectually recognizes that this belief is not entirely true, emotional responses to rejection make it difficult for him to fully internalize a more balanced perspective.
To further support Mark, it would be beneficial to use Socratic questioning to examine the evidence for and against his belief and to create a list of advantages and disadvantages of holding onto it. Completing a structured worksheet in session could reinforce this process and help him gain deeper insight into how this belief impacts his behavior, such as leading him to self-isolation. Which furtherly perpetuates his belief.
Additionally, behavioral experiments could allow Mark to actively test out a new, more balanced belief—such as “I am a generally liked person”—in real-life situations. Given Mark’s emotional attachment to his core belief, intellectual-emotional role play could also be a helpful technique. This also creates an opportunity within session to process how the role play feels to Mark, and support him in emotional-regulation if he feels criticized, or “like something is wrong with him” for holding such untrue beliefs.
These combined strategies could potentially guide him toward developing a healthier and more adaptive self-perception.
After completing the downward arrow technique on myself, I realize how powerful our emotions are, and how strongly are the emotions tied to our core beliefs, and how hard it is to challenge them. It feels like it is a repetitive, and sometimes tiring process of thought check and core belief evaluation- to see if they are true or even helpful to hold. It feel a bit mechanical. Sometimes It is also hard to engage in thought analysis and be logical when you are flooded with emotion.
what helps me better sometimes is a mindfulness practice, where I notice my feelings and thoughts, recognize them as untrue, and plant positive self-loving thoughts, try to nourish and internalize more self-loving core beliefs. Which takes intentionality, but helps me achieve a more emotional level connection.
Mar 21, 2025 @ 00:13:02
Hi Sindi! I really liked how you pointed out that even though Mark knows his belief isn’t fully true, emotional response still makes it hard to shift. It’s easy to just feel something and not really notice the belief underneath. I also had a similar feeling of the downward arrow techniques to feel repetitive and mechanical. I love that you bring mindfulness into it. Sometimes just noticing thoughts and gently planting ones hits deeper than strict thought challenging.
Mar 20, 2025 @ 12:58:38
The downward arrow technique was effective in leading to the client’s core beliefs of being presumed as unlikeable based on his negative automatic thoughts that arise in social situations. This type of technique helped the client better understand where these negative automatic thoughts were stemming from and why he may believe that others do not want to be around him. The client was able to identify the inconsistencies in the validity and reliability of his core belief. The downward arrow technique helped him understand that his negative automatic thought of others not wanting to be im presence was not accurate or true. The client had the ability to use this technique when approaching social situations where these particular automatic thoughts arise. He was able to correctly identify the inaccuracy of his thoughts and understand the root cause of his core beliefs. However, the clients still seem to be experiencing psychological and emotional distress when encountering such situations that provoke the unwanted thoughts and belief that no one wants to be in his presence. The most effective and appropriate modifications for this technique would be to help the client question the accuracy of their thought and challenge them to restructure how they may approach or view the particular interactions. The therapist could challenge this client in reframing the belief that he is unlikeable. By reframing the belief and looking for evidence as to why it is false could help reduce the client’s distress.
After completing the downward arrow technique on myself there were several different reactions I experienced. Although it was kind of awkward and weird to complete this technique on myself knowing what core belief I was aiming for, I definitely still benefited from the experience. I have struggled with the belief that I am not smart or competent enough to be where I am in life. I found it difficult to challenge this thought at first but as I sat with it more I was able to find reasons and valid proof against this belief. I have worked extremely hard to get where I am today and would not be here if I did not have the knowledge and meet the necessary credentials. I noticed that the majority of my reactions were emotion-based and caused a significant level of distress. I had a lot of negative feelings and emotions towards myself that would begin to arise as I tried to complete my work. I found it most beneficial to change these thoughts by pouting to any valid evidence that proves it otherwise. In terms of not feeling smart or competent enough, there is no evidence to support this claim as my academic performance and grades may say otherwise.
Mar 20, 2025 @ 15:08:43
Hey Lexi!
I really liked how you emphasized Mark’s ability to recognize the inconsistencies in his core belief through the downward-arrow technique. It’s so important for clients to see that their negative automatic thoughts aren’t always grounded in reality, and I agree that helping him reframe his belief will be crucial in reducing his distress. Challenging these thoughts by looking for evidence against them is such a powerful approach, especially when emotions make them feel true.
Mar 20, 2025 @ 13:19:43
Core beliefs with Mark:
In MDD-15, we see Mark and Dr. V work through the downward arrow technique to identify core beliefs. The two began by identifying Mark’s automatic thought that “people don’t want me around,” and with consent, began to use questions to challenge this thought (e.g., so what? What’s the worst part about this thought?) As questions progressed and supplemental thoughts were explored, it became clear that Mark believes he is unlikable. Though Mark knows he has friends and a partner that enjoy his company, this core belief seems to leave inklings of doubt throughout his social interactions. This technique was effective in that it highlighted the discrepancy between the client’s self-awareness and negative beliefs. Further, previous videos have shown Mark’s tendency to jump to conclusions and supplement information to fit his core beliefs. By going through the downward arrow technique and laying out the relationship between a thought and core belief this way, the client may realize that his behavioral patterns of personalization are, in fact, a result of his cognitive framework. Based on Mark’s identified core belief and previously discussed negative automatic thoughts, Socratic techniques may be effective for behavioral modification. Examining the evidence would be a strong approach in this case, as Mark has alluded to his awareness that being “unlikable” is not true in every situation. From here, viewing the core belief on a continuum may also be helpful. Identifying the extent to which Mark feels the belief applies to him, others, and the associated characteristics of being “unlikable” will hopefully further highlight discrepancies that challenge the belief. Visualizing this belief on a continuum may eventually lend itself to the conversation of “not everyone will like me, and that is okay.”
Core beliefs with me:
Though I was aware of the core belief I was working towards, it was helpful to ask myself the specific questions associated with the downward arrow technique. For example, the process of answering “if it’s true, so what?” shed light on what I truly value and signaled that my core belief contradicts characteristics that I associate with being successful. Brief emotional reactions were involved with this, but it largely invited me to further explore how I define my values and what has influenced that definition. Once again, the question of “if this belief is true, so what?” made me pause and consider my belief in many different ways. In my case, the core belief has some truth to it, though it is not nearly as catastrophic as I make it to be. Considering when radical acceptance can be applied to core beliefs is something I wish to explore more, though I suppose that just lends itself to working towards an adaptive version of the belief.
Mar 20, 2025 @ 14:59:00
Hi Meghan! I like how you highlighted that despite having evidence that does not support his core belief (having friends and a romantic partner) Mark still believes that he is unlovable. It is possible that we are not getting a complete picture of where the beliefs stem from, so perhaps diving deeper into his history with previous social interactions could shed some light as to where this belief comes from. I also like you you suggested examining his core beliefs on a spectrum in order to stop him from continuing to engage in all-or-nothing thinking.
Mar 23, 2025 @ 23:11:50
Hi Meghan,
I liked how you highlighted how Socratic techniques could help Mark such as by asking him to rate how much he believes his negative automatic thoughts. Especially when he has a lot of evidence to disconfirm his negative automatic thoughts. Perhaps visualizing his how much he believes his negative automatic thoughts can help him reevaluate how he responds when negative automatic thoughts occur
Mar 20, 2025 @ 13:54:32
Downward-Arrow Technique with Client
Using the downward-arrow technique in session with Mark proved to be very helpful in identifying his core belief. Based on previous work with automatic thoughts, the counselor had an idea of what this belief likely was but wanted to encourage collaboration in this discovery with Mark by guiding him through a series of questions that would reveal it for him. The exercise began by identifying a negative automatic thought the client experienced recently that was also related to the ones he has expressed in previous sessions, which demonstrates one underlying core belief that they seem to be stemming from. It takes some probing before the core belief is revealed but during the process the negative thoughts get deeper and more personal. By the time they have identified unlovable as his core belief Mark shares that he has never been this vulnerable in voicing this to anyone before. At first he even bounces around the word unlovable before finally coming to admit that this is what he has been feeling.
Based on what I have learned so far about Mark, I would say that moving forward it could be beneficial to evaluate his core belief by examining the evidence for it. Mark has already shown that he can do this when it comes to evaluating negative automatic thoughts, so it would make sense to continue to build upon this skill he has developed and apply it to this area. This technique is good to use first to determine the validity of the belief. This can be tricky however since there is a chance that core beliefs have at least some validity in the past and may still have some validity in the present. Mark may have some compelling evidence for why it is true, but it is important to encourage him to think of ways it is not true and compare each side to see which is more accurate.
Downward-Arrow Technique with Self
Using this technique proved to be very helpful because it allowed me to experience what it is like to dig deeper into negative automatic thoughts to discover the underlying core belief. Although I did have an idea of what my core belief was, it was still helpful to see the progression of beliefs and how the two were connected to each other. It made the core belief more apparent to me as it had been more of an afterthought or background thought before that I was vaguely aware of. Being confronted by it made me reflect and think about the ways that I can challenge this belief.
In particular, I found the question “If what you say is true, what does that mean about you?” very helpful because this helped me think deeper about how my thoughts were tied to my insecurities. This also helped me separate any pressures I was feeling from external sources and really think about the internal pressure I am putting on myself.
Mar 21, 2025 @ 00:19:23
Hi Courtney! I really liked how you described Mark’s process, it felt real and relatable the way he hesitated ed before finally saying “unlovable”. That moment of vulnerability must’ve been so powerful in session. I also relate with you on how you feel about the question “if what you say is true, what does that mean about you?”. It’s wild how much internal pressure we carry without realizing it.
Mar 23, 2025 @ 01:12:43
Hi Courtney,
Great job with your explanation of the downward arrow technique! I also think that in terms of Mark, examining the evidence would be a great starting point. Since Mark already has this skillset from identifying negative thoughts, he’ll have a stronger foundation for when he works towards addressing his negative core beliefs. Modifying core beliefs is already very difficult, so any skillsets that can make this process easier is perfect!
Mar 20, 2025 @ 14:10:38
Mar 20, 2025 @ 14:53:44
Hi Michael! I like how you reflected on the fact that individuals who tend to have self-doubts and negative views of themselves also tend to interpret ambiguous situations as negative. Helping these individuals examine other positive interpretations can help them to be more reflective in these moments and allow them to gather “evidence” for each interpretation before deciding which they think is true. I also agree with your thoughts on helping to teach Mark not to engage in all-or-nothing thinking and instead helping him find a middle ground.
Mar 20, 2025 @ 15:03:38
Hi Michael,
I really appreciate how you highlighted the connection between Mark’s past experiences and his tendency to interpret ambiguous situations in a way that reinforces his core belief. Recognizing that his distress stems from a long-standing pattern rather than just an isolated event is key in helping him reframe his thoughts. I also agree that modifying his core belief from an absolute statement to a more balanced one is hugely important as he has been shown to do this often. Shifting from “I am unlikeable” to something more flexible allows room for growth and a healthier self-perception. Paying attention to these nuances with a client is how we can help them improve.
Mar 23, 2025 @ 01:03:46
Hi Michael,
You did a great job explaining the downward arrow technique, it was very clear and easy to follow! In terms of your experience using it on yourself, I completely understand the frustration you felt and I had a similar experience. Knowing that the thought exists is not enough to stop the negative impact it has on us, and I completely agree that this is why it’s important to consistently work to dismantle these thoughts and take away the power they have on us!
Mar 20, 2025 @ 14:59:17
The downward-arrow technique is highly effective in uncovering Mark’s core beliefs by systematically challenging his negative automatic thoughts. Negative automatic thoughts often appear as surface-level reactions to situations, but they stem from deeper, more ingrained beliefs about the self. By repeatedly asking questions such as “If that were true, what would that say about me?” the technique forces Mark to dig deeper, revealing the fundamental belief that drives his distress. This is important because core beliefs shape how individuals interpret the world and themselves, meaning that identifying them is the first step toward meaningful change. In the video, Mark’s history played a significant role in reinforcing his core belief, as past experiences often strengthen negative perceptions of the self. The downward-arrow technique was effective in making Mark aware of this connection, allowing for a more targeted intervention. Once Mark’s core belief has been identified, modification techniques must be implemented to help him restructure his thinking. Socratic questioning is an effective method, as it allows clients to critically analyze his belief by evaluating evidence for and against it. Many people hold onto core beliefs despite contradictory evidence, so guiding him through an exploration of times when his belief was proven false can weaken its hold.
Completing the downward-arrow technique on myself reinforced how deeply ingrained core beliefs can be, even when I intellectually recognize their flaws. While I had an idea of what my core belief would be, going through the questioning process still led to an emotional response. This technique forces a level of self-awareness that can be uncomfortable but is ultimately necessary for growth. The most helpful questions were those that pushed me to consider what my automatic thoughts implied about my self-worth, as they revealed patterns I wasn’t fully conscious of. However, the challenge lies in separating emotions from rational thought. While I could logically see my belief was not entirely true, the emotional weight it carried made it feel valid. Listing the pros and cons of holding onto the belief would be a helpful next step, as it would provide a structured way to assess its impact on my life. Changing core beliefs takes time, but techniques like these create a foundation for lasting change.
Mar 20, 2025 @ 15:17:41
The downward arrow technique helped Mark dig deeper into his negative automatic thoughts. While he was aware of his negative automatic thoughts, digging deeper into what he felt as well as what he was thinking whenever he faced rejection, Mark was able to become aware that he had a core belief that he was unlikeable. I think the most appropriate way to modify his thoughts is through Socratic techniques. While he believes that he is unlikeable, there are several Socratic techniques that can help such as examining the evidence and determining if the core belief has any validity. As Mark said, he is not disliked by his co-workers so there already is some invalidity to his thoughts. Perhaps expanding on the further could help he reevaluate his core belief. Something else that could help is separating the self from the core belief as you look at it from a different perspective. Sometimes when you switch perspectives, it really help provide you with clarity over your own situation.
I feel like I am pretty aware of the negative core beliefs that I have so none of it really came as a surprise or anything that really elicited emotion. Using techniques were really awkward on myself, especially because I was more or less aware of where I was going and what I was thinking. It made the technique really difficult to use properly as before I could ask myself why, I kinda already had an answer
Mar 20, 2025 @ 16:02:42
The downward arrow technique was effective in identifying his core belief because of the way he was able to break down the automatic thoughts and identify a common theme. By asking Mark “so what?” about the nature of his thoughts, he was able to identify that it isn’t necessarily just the event itself that is distressing, but the implication of the outcome of the event with his friend that mattered most to him, since the outcome was more evidence to support the idea that he is unlikeable overall. I think that based on what is known about Mark’s negative automatic thoughts, Mark could benefit from Socratic techniques that aim to challenge the validity of his statements and examine the evidence he has to counter his thoughts. He was able to do this a bit in session, and it seemed to be helpful in starting to realize that not all his automatic thoughts may be true. Mark already understands what automatic thoughts and core beliefs are and how they function, but struggles with actively utilizing methods to modify the thoughts and beliefs themselves. Starting with Socratic techniques could be a great starting point for him so that he can start to decrease his distress.
I think that attempting the downward arrow technique on myself was beneficial overall. Even though I recognized that my core belief was not technically “correct,” it still felt wrong to tell myself otherwise, and it was hard to find other evidence to go against my core belief. Even when I did find evidence against my beliefs, it still felt uncomfortable, and I noticed my own resistance towards it. The technique that I found most helpful for me personally was asking myself to find the evidence “for” and “against” my reasonings and also asking the same “so what” type of questions that Mark was asked. Despite my difficulties with it I knew it was an effective technique for me because I found it to be difficult, so I realized that this was an area I needed to specifically focus on.
Mar 22, 2025 @ 22:54:31
Hey Eleni
Your response demonstrated a clear understanding of utilizing the downward arrow technique on clients. When it comes to applying the technique on ourselves I like how you highlighted that difficulties mean it is working. Finding this skill difficult means it is an effective technique because it allows you to understand what areas need to be worked on most. Awesome job Eleni!
Mar 23, 2025 @ 23:17:26
Hi Eleni,
I liked how you noticed that with the downward arrow technique, it wasn’t the event that was the most distressing to Mark, but rather the implication that he was unlikeable due to the negative core belief he had about himself as well as the rumination that occurred afterwards. It really highlights how negative core beliefs can trigger certain patterns of negative automatic thoughts
Mar 24, 2025 @ 16:49:08
“I knew it was an effective technique for me because I found it to be difficult” feels like it sums up so much of what we were learning. Obviously difficulty is not the only parameter, but I think it gets to the point that you have to actively and consistently challenge these beliefs to change them. Also I agree, I also had a lot of difficulty with this.