about promoting a new balanced view of yourself. So it is not so much about saying what you are not (eg.,
“I am not stupid”), but more about saying what you are (eg., “I am capable in many ways”).
From the work you have done in previous modules, you may already have some idea of what a more
balanced core belief might be. It might be the opposite to your old belief (eg., “I am incompetent” ∏ “I am
competent”), a more moderate view of yourself (eg., “I am a failure” ∏ “I am great at many things, average
at other things, and weaker in some areas like anyone else”), or something else (eg., “I am no good” ∏ “I
am a worthwhile person”). The important thing is that the new belief is more balanced, weighing up all the
information (not just the negative) available, and including both your strengths and weaknesses. When
developing a new core belief, ensure that your worth as a person is not being determined by only your
faults or weaknesses. Also make sure that you are not painting an overly positive view of yourself (eg., “I
am perfect in everyway”), as this will be unrealistic, and it is unlikely that you will believe it. Remember
not to discount any new alternative core beliefs on the basis that you don’t fulfil these 100% (eg., “I can’t
put down that I am competent because sometimes I get things wrong.”). No one is capable of such feats of
perfection, so instead, accept that you are your new view of yourself – not perfect, but “good enough.”
Now that you have an idea of your new balanced core belief, write it in the ‘Adjusting Negative Core
Beliefs’ worksheet’ on page 10. Also note how much you believe this new core belief at various times
(now, when it is most convincing, and when it is least convincing) and how it makes you feel when you
reflect on it. In these early stages, you might not believe it a whole lot. That is to be expected, given that
you have carried the other negative view of yourself around with you for some time. To help you be more
open to the new balanced view of yourself, let’s work through the process further.
3. Examining the Evidence for Old Beliefs
To start to chip away at your old negative core belief, we first need to examine the evidence you base this
belief on. What evidence do you have for this negative view of yourself? What experiences do you use to
justify this negative core belief? To try to uncover what you base your belief on, ask yourself the following
questions:
• Are there current problems I am having that I base this belief on? (eg., problems with
depression or anxiety, relationship problems, etc)
• Am I condemning myself because I need help and can’t manage alone? (eg., turning to
friends, family or mental health professionals for assistance)
• Am I condemning myself based on past mistakes I have made? (eg., failing school,
trouble with the law, infidelity in past relationships, etc)
• Am I condemning myself based on specific weaknesses of mine? (eg., not being
academically minded, not being good at sport, etc)
• Am I condemning myself based on my physical characteristics or my personality
attributes? (eg., my body size, my attractiveness or my shyness, my untidiness)
• Do I base my view of myself on how I compare to other people? (eg., whether I am
better than them in certain tasks, achievements, appearance, etc)
• Do I use how other people treat or have treated me as a basis for how I view myself?
(eg., abuse, neglect, mistreatment)
• Do I use the behaviour of other people as a basis for how I view myself? (eg., my
child’s poor behaviour)
• Have I lost something that is important to my self worth? (eg., job loss, relationship
break-up)
Once you have a clear idea of some of the evidence you use to justify the negative view you have of
yourself, write the evidence down in the column marked “Evidence For” your Old Negative Core Belief, on
the worksheet on page 10.
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Module 8: Developing Balanced Core Beliefs
