| Please note that this is a "follow-on" article. It is best | | | | evidence may seem roughly evenly balanced both |
| read after my articles "Cognitive Behavioural Therapy | | | | "for" and "against". In which case the client may |
| (CBT) and Negative Core Beliefs (NCBs) - Causes" | | | | decide not to totally reject their original belief, but |
| and "Cognitive Behavioural Therapy (CBT) and | | | | modify it somewhat. They may decide that the |
| Negative Core Beliefs (NCBs) - Identification". | | | | statement: "Some people are dangerous, but some |
| What can be done about Negative Core Beliefs? | | | | aren't" is a better description of the evidence. |
| There are several options open to a CBT Therapist, | | | | Learning to live with this new modified belief will |
| but in my experience as a Psychiatrist and Therapist | | | | almost certainly lead to the client having less |
| in Edinburgh I find that the following method is | | | | emotional problems. |
| particularly effective. | | | | However, this is easier said than done. After all, your |
| Firstly, the method is to challenge these Negative | | | | Negative Core Beliefs have been with you a long |
| Core Beliefs, in much the same way that a CBT | | | | time - they can seem like an integral part of who you |
| Therapist would challenge a person's Negative | | | | are, and as such, you can't just "turn them off" like |
| Automatic Thoughts. The CBT Therapist and the | | | | that. They're well-trodden paths that can feel very |
| client can look for evidence that the Negative Core | | | | comfortable and familiar, even if (in the long run) |
| Belief is true, and then look for evidence that it is | | | | they cause you a lot of problems. |
| false. The client is then in a position to make a | | | | What a CBT Therapist may suggest is that rather |
| reasoned judgement as to whether it is rational and | | | | than trying to actively eliminate your Negative Core |
| healthy to continue holding their Negative Core Belief. | | | | Belief, it can be more productive to focus your |
| If they don't think it's rational, then they can begin to | | | | attention on actively cultivating your new, alternative |
| look for alternative beliefs that better explain the | | | | Core Belief. In my experience as a therapist in |
| evidence. | | | | Edinburgh, one of the most powerful ways that a |
| An example of this method might be challenging a | | | | client can employ in order to start thinking in newer, |
| client's Negative Core Belief that "People are | | | | healthier ways is to start behaving as if they already |
| dangerous". Evidence in favour of this belief might be | | | | truly believed the new Core Belief. That is, to make a |
| that they had unpleasant and frightening experiences | | | | conscious decision to act in accordance with their |
| growing up - perhaps their father was abusive, or | | | | new belief. In the example given, the client will act as |
| they were severely bullied at school. Experiences as | | | | if they already believed the new core belief "Some |
| an adult may also play a role - the overbearing boss | | | | people are dangerous but some aren't". They will |
| at work, or the "friend" who turns out to be rather | | | | (quite consciously and deliberately) assume that |
| two-faced etc. Evidence against the belief that | | | | people are not always dangerous and act in |
| "People are Dangerous" could include the fact that | | | | accordance with this (e.g. smile, be friendly, trusting |
| their mother and grandparents were kind and loving, | | | | etc), and make a conscious note of the results of |
| and that she had a few friends at school who were | | | | such behaviour. Ordinarily the results will be pleasant, |
| supportive. Perhaps most of her work colleagues | | | | positive, and re-inforcing of the new belief. By |
| now are nice and trustworthy, and the boss is | | | | repeating this behaviour day-in and day-out it will |
| renowned for being unpleasant and cantankerous to | | | | become second-nature, and the client will, deep |
| everyone. | | | | down, really start to believe their new Core Belief. No |
| With evidence of this sort compiled both "for" and | | | | longer will they see all other people as inevitably |
| "against" the belief, the client can weigh it up and | | | | dangerous, and their instinctive initial responses to |
| make a judgment. In this particular case, the | | | | others will reveal a mature and trusting attitude. |