Core beliefs are the fundamental assumptions you hold about yourself, other people, and the world. They act as mental filters, shaping how you interpret every experience. Because core beliefs develop early in life and are reinforced over time, they often feel like absolute truths, even when they are inaccurate. Common categories of negative core beliefs include helplessness ('I am incompetent'), unlovability ('No one could truly care about me'), and worthlessness ('I am fundamentally flawed'). Identifying your core beliefs is the first step toward evaluating and changing the ones that cause harm.

Use the downward arrow technique to identify core beliefs: start with a recent automatic thought and keep asking 'If that were true, what would it mean about me?' until you reach a deep, absolute statement about yourself. Record each core belief below, where it came from, and how strongly you believe it right now.