CBT - Core Beliefs

‍Defectiveness
• I’m not good enough
• I can’t get anything right
• I’m stupid
• I’m inferior
• I’m nothing
• I’m worthless
• I’m insignificant
• I’m a bad person
• I’m unattractive (ugly, fat, etc.)
• I’m useless
• I’m a failure
• I don’t deserve anything good
• There’s something wrong with me
• I do not measure up to others
• I’m always wrong
• I’ve done things wrong
• I’m abnormal
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Unloveable
• I’m not lovable
• I’m unacceptable
• I’m always left out
• I don’t matter
• I’m not wanted
• I’m alone
• I’m unwelcome
• I don’t fit in anywhere
• I’m uninteresting
• Nobody loves me
• Nobody wants me
• I’m unlikeable
• I’m bound to be rejected
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Abandonment
• People I love will leave me
• I will be abandoned if I love or care for something/someone
• I am uninteresting (and people will leave me because of it)
• I’m unimportant
• If I assert myself, people will leave me
• I can’t be happy if I’m on my own
• I’m not as good as other people
• My partner is no longer interested in me
• I’m bound to be rejected/abandoned/alone
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Helplessness
• I’m helpless/powerless
• I’m out of control
• I must have control to be okay
• I’m weak
• I’m vulnerable
• I’m trapped
• I’m needy
• I’m ineffective
• I do not measure up to others
• I’m unsuccessful
• I can’t achieve
• I can’t change
• I can’t handle anything
• There’s no way out
• Other people will manipulate me and control my life
• I am trapped and can’t escape
• If I experience emotions, I will lose control
• I can’t do it
• I’m always number two
• I finish last
• I can’t stand up for myself
• I’m a loser
• I can’t say ‘no’
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Entitlement
• If people don’t respect me, I can’t stand it
• I deserve a lot of attention and praise
• I’m superior (and am entitled to special treatment and privileges)
• If I don’t excel, then I’m inferior and worthless
• If I don’t excel, I’ll just end up ordinary
• I am a very special person (and other people should treat me that way)
• I don’t have to be bound by the rules that apply to other people
• If others don’t respect me, they should be punished
• Other people should satisfy my needs
• People have no right to criticize me
• Other people don’t deserve the good things that they get
• People should go out of their way for me
• People don’t understand/get me (because I am special/brilliant/etc.)
• I can do no wrong
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Caretaking
• I have to do everything perfectly
• If I make a mistake, it means I’m careless/a failure/etc.
• I’ve done something wrong
• It’s not okay to ask for help
• I have to do everything myself
• If I don’t do it, no one will
• I’m responsible for everyone and everything
• If I care enough, I can fix him/her/this
• I can’t trust or rely on another person
• If I trust people, they may hurt me (and I won’t survive)
• People will betray me
• People are untrustworthy
• My needs are not important
• I shouldn’t spend time taking care of myself
• When I see that others need help, I have to help them
• I’m not a worthwhile person
• I’m only worthwhile if I’m helping other people
• If I express negative feelings in a relationship, terrible things will happen
• I have to make people happy
• It’s my fault

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