How to Identify and Change Your Core Beliefs: CBT Exercises for Anxiety

Have you ever had a minor criticism from a boss or a small mistake ruin your entire week? That disproportionate reaction is often driven by a "silent assumption"—a hidden, rigid rule you hold about your own self-worth. In this episode of our CBT series, we drag these invisible scripts into the light and dismantle them using three specific, written exercises.

In this video, you will learn:

The Vertical Arrow Technique: How to track a surface-level negative thought down to its core root.
Cost-Benefit Analysis: Evaluating the "price" of your self-defeating attitudes and drafting a more balanced perspective.
The Pleasure-Perfection Balance Sheet: A scientific experiment to prove that happiness doesn't require 100% performance.
The Feared Fantasy Technique: How to confront and survive your absolute worst-case scenario on paper.
Stop letting your inner critic run the show with impossible demands. Grab a pen and three sheets of paper—it’s time to move from emotional despair to clarity and resilience.

Chapter Timeline
0:00 Why Minor Setbacks Ruin Your Week: The Silent Assumption
0:35 Preparation: What You’ll Need for These Exercises 0:44 Exercise
1:00 The Vertical Arrow Technique (Finding the Root)
1:23 10 Common Self-Defeating Attitudes
1:46 Exercise 2: Cost-Benefit Analysis of Your Core Beliefs
2:26 Drafting a Revised, Healthy Attitude 2:40 Exercise
Testing Your Belief in Reality (The Scientific Method)
2:58 The Pleasure-Perfection Balance Sheet: Real-World Data
3:24 Exercise
4: The Feared Fantasy (Confronting the Worst Case)
4:00 Reviewing Your Results: Choosing a New Value System
4:21 Practice Habit: What to Do Next Time a Mood Swing Hits

Hashtags
#CBT #CognitiveBehavioralTherapy #SelfWorth #MentalHealth #AnxietyRelief #PersonalGrowth #TheMindsAcademy #CoreBeliefs #MindsetShift #PsychologyExercises

Видео How to Identify and Change Your Core Beliefs: CBT Exercises for Anxiety канала The Mind’s Academy