Breaking old habits can be hard, but decomposing and changing our negative core beliefs can be even harder.
I’ve discovered a Cognitive Behaviour Therapy tool that has helped me to do just that and I’ve created my own version for you to download and use for free.
What are negative core beliefs?
I think it’s fair to say that we all have core beliefs about ourselves. These beliefs might focus on who we are, how we behave, and how we feel others view us. They are the judgements we make about ourselves. Often these perceptions are formed as far back as childhood. The experiences we have had in our younger years and throughout our lives shape our negative core beliefs.
Nevertheless, not all of our core beliefs are negative. For example, I believe that I am kind and caring. Undoubtedly, our negative core beliefs about ourselves have a much bigger impact on our thoughts, feelings, and behaviour.
For as long as I can remember I have struggled with the negative core belief, “I’m not good enough”.
I’ve believed this wholeheartedly throughout most of my adult life. This generalised statement has probably been on repeat in my subconscious and conscious internal narrative more often than not. It has impacted my relationships, pummelled my self-esteem, and stopped me from taking on new opportunities.
Sadly, I don’t think I’m alone in this judgement. Therefore, I have written a whole blog post devoted to “I’m Not Enough” and how I began to overcome, shift, and let go of this belief.
A post about how I often feel like “I’m a Bad Mum” and how to tackle this belief can be read here.
What is a Positive Data Log?
A Positive Data Log is an effective belief change technique. This tool became evident to me only a few months ago. Feeling particularly lost and anxious, I was attending Cognitive Behaviour Therapy sessions. Mostly, in an attempt to reduce the anxiety I was experiencing.
Throughout these sessions, it became apparent that many of the behaviours, thoughts and feelings I was finding challenging, were generated from one admission. The feeling that at my core, I just wasn’t enough, in any shape or form.
I began using a Positive Data Log as a way to collect information. Firstly, information that goes against and disproves my negative core belief. Secondly, that also reinforces more accurate and helpful core beliefs. This tool was incredibly beneficial to me. For the first time in my life, I began to see the cracks in what I had believed to be a truth backed by 40 years of evidence.
How to use a Positive Data Log to Challenge Negative Core Belief
Above you will find my version of a Positive Data Log. This is the version I used to address my own negative core beliefs. Ive turned into a downloadable worksheet for you to print. Once you print this tool, you can use it to record specific examples of events and situations that occur in your day-to-day life.
Here’s a step-by-step guide on how to use my Positive Data Log:
1. Identify the Core Belief You Want to Change
The likelihood is, if you are anything like me, you will have been listening over and over to one or more damaging and unhelpful beliefs. Perhaps for years. You are all too aware of it. Maybe your inner critic reminds you of your failings many a time.
If you aren’t aware of your negative core beliefs, you can read my blog post ‘I’m Not Enough’ to find out how to identify Negative Core Beliefs.
2. Rate How Much You Believe your Core Belief
This is a helpful tool for measuring how much the Positive Data Log changes our negative core beliefs. It also helps us identify how invested we are in them. Before starting, ask yourself, out of 100%, ‘How much do I believe this belief?’ Write this percentage down.
3. Get Recording
For one week, every day record at least one situation or event that disproves and is inconsistent with your negative core belief. No ‘buts’ are allowed. Also, it’s important to show yourself some self-compassion, as you would a friend.
What belief does this disconfirm and how?
What does this suggest about you and your qualities?
Be specific. I’ve included some examples of the situations/events that I recorded below.
4. Rerate your Negative Core Belief
After completing the Positive Data Log, reflect on how much you believe your core belief now, out of 100%. Has this changed?
If you are beginning to move away from your negative core belief (Go you!), is there a more accurate or balanced belief you can adopt?
You can use this Positive Data Log for as long as you need to. I noticed that I was much less invested in the belief that I wasn’t good enough in just a week. However, continuing to use this tool over several weeks, and coming back to it when I was feeling fragile was helpful to me. I continued to challenge and change my core beliefs for the better.
I’d love to hear from you if you use this Positive Data Log. If you find it helpful please let me know in the comments below.
Furthermore, if you find this tool helpful, why not share it either directly with friends and family. Or with the world via social media by simply clicking on the buttons below.