Core Beliefs
    A schema, or core belief, is a general way of viewing 
    ourselves, other people, the world in general, or the 
    future. These beliefs are often silent assumptions 
    that dictate our thought patterns and decisions. 
    Some schemas are healthy and helpful; others get in 
    the way. These beliefs usually develop in the context 
    of our family dynamics, culture, religion, and life 
    experiences, both good and bad.
    nstructions
    I        : Use this checklist to identify possible underlying beliefs you might have. 
    This list is not exhaustive! You might have variations of some of the beliefs here, or your 
    beliefs might be completely different. Use this list to guide you as you think about your own 
    beliefs.
                Healthy Beliefs                        Unhealthy Beliefs
     q If you work hard enough you can         q People can’t be trusted
         do anything                           q I have to be perfect to be 
     q I’m doing the best I can                    accepted
     q People are worth caring about           q I’m only worthwhile if I can 
     q I can ask for what I want                   contribute financially
     q I have worth no matter what             q My worth is conditional
     q I can figure things out                 q I’m unlovable
     q Mistakes are how we learn and           q I’m damaged/broken
         grow                                  q I am alone
     q Everybody makes mistakes                q The world is a bad place
     q I’m a good person/parent/               q Do something right or not at 
         child/friend/partner/etc.                 all. 
     q The world is a beautiful place          q I don’t matter
     q Everyone deserves to be happy           q I should always try to please 
     q I am likable                                others.
     q I am in charge of my own                q I’m a failure
         happiness                             q Real men don’t show emotion.
     q I have the right to say no              q People should be able to take 
     q I am not responsible for the                care of themselves.
         behavior of other adults              q I’m worthless
     q Everyone is unique                      q Other’s opinions of me define 
                                                   me
                                                                                4.24
                                                                              Core Beliefs, con.
    Core beliefs are different than “negative automatic thoughts.” Core beliefs (also 
    called “core schemas”) are general rules about ourselves or the world that can 
    influence how we interpret events. 
    For example, if I have the core belief “All people are 
    untrustworthy,” I may be more likely to notice the             “That’s just the way it is…”
    particulars of a situation that reflects this. If a person   One thing that may be hard to 
    were to say “I’m going to be late,” our minds may            accept at first is that core beliefs 
    interpret this as a statement about whether or not they      are “thoughts “ or “ideas,” but 
    can be trusted at large.                                     not “truth.” We may take for 
                                                                 granted these thoughts or 
    Negative core beliefs have different types. One type is a    assumptions about ourselves or 
    “core belief” about ourselves, others, or the world.         the world because they have 
                                                                 been there for so long. We may 
    Early in life, we develop the sense of who we are and        not even remember how we 
    how we fit in with others. Research has shown that these     learned them. When we do 
    usually fit into three general themes: “helplessness,”       “core belief” work in CBT, we 
    “unlovability,” and “worthlessness.”                         step back and question some of 
                                                                 these beliefs. Why? Because 1) 
                                                                 They may be assumptions that 
    There are also rules, attitudes, and assumptions about       made sense a one time but no 
    “how things work” in the world. Researchers that study       longer apply or 2) They may not 
    core beliefs call these “intermediate beliefs.”              be working for us!
    Examples of both are illustrated below. 
                     Core beliefs                                Intermediate beliefs 
    (global ideas about oneself, others, or the world)      (rules, attitudes, or assumptions)
                     Helplessness:                          “It’s terrible to be incompetent.”
                 “I am incompetent.”
                   “I am ineffective.”                     “The most important thing in life is 
               “I can’t do anything right.”                         to work hard.”
                     “I am needy.”
                    “I am trapped.”                           “Asking for help is a sign of 
                                                                      weakness.”
                     Unlovability:
                   “I am unlikeable.”                       “Anything less than 100% right 
    “I am not good enough (to be loved by others).”            simply isn’t acceptable.”
               “I am bound to be alone.”
                                                          “It is important to please people all 
                    Worthlessness:                                    you can.”
                 “I am unacceptable.”
                      “I am bad.”
                “I am a waste of space.”
                   “I am worthless.”
                                     .”
                I don’t deserve to live                                                   4.25