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Beliefs underneath

5 minute read

Automatic thoughts don't come from nowhere. In the cognitive model, they grow out of deeper beliefs, the general ideas we hold about ourselves, other people, and the world. Most of the time these stay in the background. Stress, loss, or a situation that echoes an old one can bring them forward, and then they shape how we read what's in front of us.

Three layers

Automatic thoughts are the top layer, the quick reactions to a specific moment. "He didn't reply. He's annoyed with me."

Intermediate beliefs sit underneath. They're the rules, attitudes, and assumptions we live by, often without having put them into words. They frequently sound like "if, then" or "should." "If someone is quiet, it's because of something I did." "I should never make anyone uncomfortable."

Core beliefs are at the bottom. They're broad and absolute, often formed early in life, and usually about the self. "I'm unlovable." "I'm not good enough." "People can't be trusted." They can also be helpful, like "I'm capable" or "most people mean well." Unhelpful ones tend to switch on under stress and filter what we notice, so evidence that fits them sticks and evidence that doesn't slips past.

Seeing the pattern

After a few records, you may notice the same themes coming up in different situations. The group chat, the email from your manager, and the partner on the phone might all come back to "I don't matter much to people." That's a sign you've found something worth understanding.

The Patterns screen can help here, and so can reading your hot thoughts side by side.

The downward arrow

One way therapists get at deeper beliefs is called the downward arrow. You take a hot thought and ask what it would mean if it were true, then ask the same about the answer, and keep going.

"He didn't reply." If that's true, what does it mean? "He's annoyed with me." And if that's true? "I've upset him again." And if that's true, what does it say about me? "I'm too much for people."

The worksheet offers these questions on the hot thought step. They're optional for a reason.

A word of care

The downward arrow can reach painful beliefs quickly, sometimes more quickly than you expect. Go only as far as feels okay. If you land on something big, like "I'm unlovable" or "I'm worthless," that's important information, and it's a good thing to take to a therapist rather than work through alone on your phone. Core beliefs usually shift slowly, through many records, experiments, and new experiences over weeks and months, and a therapist can help pace that work.

References

Beck, J. S. (2021). Cognitive behavior therapy: Basics and beyond (3rd ed.). Guilford Press.
Beck, A. T., & Dozois, D. J. A. (2011). Cognitive therapy: Current status and future directions. Annual Review of Medicine, 62, 397–409. doi.org/10.1146/annurev-med-052209-100032
Burns, D. D. (1980). Feeling good: The new mood therapy. William Morrow.
Greenberger, D., & Padesky, C. A. (2016). Mind over mood: Change how you feel by changing the way you think (2nd ed.). Guilford Press.

Helpful links

Educational content, not medical advice or a substitute for professional care. Ready to try one? Fill in a thought record online or print one.