One of the most useful tools I’ve come across during my therapy is a worksheet called Adjusting Negative Core Beliefs. This tool has been essential in helping me question the beliefs that fuel self-doubt and challenging the thoughts that keep me stuck.
In this blog post, I’ll guide you through using the worksheet to adjust unhelpful beliefs and develop more balanced ones. Recovery isn’t straightforward, but I hope this tool can help you, just as it’s helping me. I've created my own version here, which contains a little more explanatory information than I received on the original piece of content (I was unclear of how to fill it out initially), to help you understand how to use it properly (and the version I was sent was kinda ugly and turned me right off - no shade).
As always, you can download the sheet anonymously without inputting your data, just click the link below.
Have a scan through this blog post for more guidance on how to use the sheet 🧡
What Are Core Beliefs?
Core beliefs are the deep-rooted ideas we have about ourselves, others, and the world around us. For many of us in recovery, these beliefs can be very negative and feel impossible to shift. They might include thoughts like, “I’m not good enough,” or “I don’t deserve happiness.” These beliefs can drive behaviours that are unhelpful or even harmful, which is why working on them is so important.
The goal of this worksheet is to identify a negative core belief, challenge it, and replace it with a belief that’s more balanced and kind.
Step-by-Step Guide to Using the Worksheet
Here’s a practical guide to filling out the worksheet. Feel free to take your time with each step; there’s no rush. Recovery is about building a new foundation, brick by brick.
What Are Core Beliefs?
Core beliefs are the deeply held beliefs we have about ourselves, others, and the world. They shape how we interpret experiences and influence our emotions and behaviours. For someone battling bulimia, negative core beliefs might include thoughts like "I’m not worthy" or "I must be perfect." These beliefs can fuel unhealthy behaviours and make recovery feel overwhelming.
The goal of the “Adjusting Negative Core Beliefs” worksheet is to help us identify, challenge, and replace these negative beliefs with more balanced and positive ones.
Identify the Negative Core Belief You’d Like to Adjust
Begin by choosing one negative belief about yourself. Think of something that regularly impacts how you feel or behave. It might be a belief that feels particularly strong or one that often triggers difficult feelings.
How to Fill This Out:
Write down this belief in the section marked “Negative Core Belief I’d like to adjust.”
Then, rate how strongly you believe it right now, from 0 -100%, and do the same for when this belief feels most and least convincing (you are most and least convinced by the negative core belief). This can help you see that, even though this belief feels strong, it’s not always present in the same way.
In the 'Emotions I feel' section, write down the emotions that you feel when you consider this core belief about yourself.
Examine the Evidence for Your Negative Core Belief
It’s time to look at the reasons you feel your negative belief is true.
This part can be tough, but try to be honest with yourself. Write down the evidence that seems to support your negative belief, but remember, you’re not justifying it - you’re exploring where it comes from.
How to Fill This Out:
List the evidence for your negative belief in the space provided.
Then, in the next section, come up with “Alternative Ways of Looking at the Evidence.” For each point, challenge whether it’s truly accurate or if there are other explanations. This exercise can help you see that there may be other ways to understand past experiences, without always blaming yourself.
Develop a New, Balanced Core Belief
Now, think of a belief you’d like to hold instead - something kinder and more balanced.
It doesn’t have to be overly positive or unrealistic; it just needs to offer a gentler, more supportive perspective. This new belief should directly counter the negative one.
How to Fill This Out:
Write your new belief under “New Balanced Core Belief.” Then, rate how much you believe it now (again, from 0 - 100%) and note when this belief feels strongest and weakest (just like you did for your negative core belief).
Don’t worry if the new belief feels difficult to believe at first. It’s normal if it starts out low; that will change over time.
Collect Evidence for Your New, Balanced Core Belief
Here, start looking for moments that support your new belief. These could be times when you felt valued, accepted, or capable.
They might be recent events, or small examples from everyday life. Every bit of evidence, no matter how small, can reinforce the belief that you’re worthy and good enough.
How to Fill This Out:
Document any examples that align with your new belief, from both the past and present. You can even note moments to look out for in the future. This trains you to start noticing the positive experiences that reinforce your new belief, helping it feel more real over time.
Experiment with New Behaviours
Finally, come up with small actions you can take to support your new belief. This might feel strange at first, but each small step can help make your new belief stronger and more natural. Think of it as giving yourself evidence that this new belief is true.
How to Fill This Out:
List actions or behaviours that you could try out to support your new belief. If, for example, your new belief is “I am worthy of kindness,” try a small act of self-care or assert a boundary to protect your wellbeing. Each action that aligns with your new belief will make it feel a bit more real.
Final Thoughts on Using the Worksheet
This worksheet has been a valuable tool for me, but it’s not a quick fix. Adjusting core beliefs takes time, and some days the negative beliefs will feel stronger than others. That’s okay.
The goal here is to slowly shift those beliefs, bit by bit, until they’re no longer defining who you are or how you feel.
If you’re working with this tool too, remember that you don’t have to do it perfectly. Some days you’ll believe in the new thought more than others. That’s part of the process. Recovery is about progress, not perfection.
I hope these instructions make it a little easier to use the worksheet and that it can be a supportive part of your own journey. Healing isn’t easy, but tools like this one can make the path a bit more manageable.
As Always, Help Is Available:
Helplines are open Monday - Friday, 3pm - 8pm:
England: 0808 801 0677
Scotland: 0808 801 0432
Wales: 0808 801 0433
Northern Ireland: 0808 801 0434
*I’m not affiliated with the charity BEAT, but I’m sharing their details as they’re a highly reputable eating disorder charity in the UK offering invaluable support.
Speak soon,
Bethan 🧡
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