Just wondered if anyone here had had any amount of success with this, and if so how you approached the task?
This is something I've just started to attempt myself at the moment but am struggling with quite a bit so far. So far I've managed to identify quite a number of core beliefs that contribute alot to my current SA problems and have also worked out what kind of alternative beliefs I'd prefer to have in place of these unhelpful one's. But so far am having trouble figuring out how to get to the point where I can start fully believing in these alternatives rather than just seeing these ideas as something I feel that I should believe in, but still not feeling as if I can. Would be very interested to know if anyone else has experienced this kind of problem, and if so how you dealt with it.
Many thanks for reading.
with cbt it can take ime for the actual beleif to change cos for it to change you have to ermm beleive in the beleif
instead of ''im worthless'' you might want to beleve '' im worthy'' but at the same me it may be hard to beleive that cos u might be thinking 'well how can i beleive im worthy if i actually think i am worthless''
to change beleifs like this you need to find evidence that supports the new beleif and evidence that condradicts the old beleif.
its usually very easy to find evience tha contradicts the old beleif. i remember i had a the beleif of i ''i am unapealing ''. what i did 1st was discovered when i created this beleif. i discovered that i created it when i was about 5 years old and my mum kept givig me this disaproing look as if i was unappelaing , and she would never show me any effection. as a kid, cos of my mothers behaviour towards me , i just beleived that iw as unapealing
no i asked myself now how much i beleive im unnapealing . and it was about 90%. then i did a bit of research on my past and discovered that my mum wasvery insecure and the reason she treated me the way she was becasue he didnt know how to express love to me cos she was so insecure and had paretns who had problems with expressing emotion.
after that my beleif went from 90% to 30%
actaully beleiving the new beleif can take time though. it requires carrying out a behavioural experimet and then using the evidence from it to confirm your new beleif. for example if an agoraphobic is scared of leaving the house cos they beleive ''everyone is out there to attack me'' then theyd have to change that beleif to '' i am safe when i leave my home'' or something like that .
now it may be hard for them to actually beleive that . therefore they would have to go outsde (bhaviour experiment ) for a few hours and then look at the evidence when they get home. the evidence ould be ''well i went out for a few hours and nothing happend , im sill in one peice''.
that one experiment come bring there new beleif from 10% beleiving it to 50% beleiving it. to beleive it 100% would take a lot of time, a lot of behaviour experiments and a lot of evidence
i like to ombine cbt with things such as nlp and hypnosis cos cbt wors on the concious mind and nlp works on the unconcious mind.
the unconious mind beleives everything you tell it therefore if you tell it you are worthy it accepts that beleif.
*CAN I ASK YOU HOW YOU UNCOVERED ALL OF YOUR BELEIFS. IM VERY GOOD AT CHANGING MY BELEIFS BUT UNCOVERING THME IS AN ISSUE (IVE ONLY EVER BEEN ABLE TO SUCCESSFULLY UNCOVER A FEW''
USUALLY WHEN IM TRYING TO PUT THEM INTO WORDS MY MIND JUST GOES BLANK