Change your Self-Beliefs

  self-beliefs CBT 




Let’s work on finding a way to changing your negative mindset and beliefs that are not serving you any purpose. This is well known in mental health and it is ideal to put in place when suffering from depression.  

Unhelpful behaviours 

CBT isn’t just about thoughts it’s about actions too. Start changing behaviour is reinforcing low moods and anxiety. 

Behavioural activation is key for depression. Do more of what matters, even when you don’t feel like it at all. I’ve been down this path myself and know how important it is to put this behaviour in action. Keep this reframing tool in place the more you do it better the habit will be.

CBT in Action: Self-Beliefs

🔹 1. Identify the Negative Core Beliefs

These are often a known thoughts and beliefs, like:

  • "I’m not good enough."

  • "I always fail."

  • "No one cares about me."

🔍 Action Step: Ask yourself these questions:

  • “What do I believe about myself deep down?”

  • “When I feel low, what thoughts about myself come up?”

  • “What would I be afraid others think about me?”

Write down 2–3 times in a journal.

🔹 2. Notice the Triggers

Become aware of when these beliefs show up. For some of us it can be due to trauma of a negative past. 

  • After making a mistake?

  • When you’re rejected? Or fearful of being rejected because of a misunderstanding or mistake.

  • When you're alone 

🔍 Action Step: Keep a daily journal. Use a simple format like:

SituationEmotionAutomatic ThoughtBelief
Got rejectedSad“I’m unlovable” or “I’m not good enough” “I’m not worthy of love”

Ask yourself these CBT-style questions to test the belief like a detective:

  • “What’s the evidence for and against this belief?”

  • “What would I say to a friend who believed this?”

  • “Is this always true, or just sometimes?”

  • “Am I confusing a thought with a fact?”

🛠️ Action Step: Use this template:

Belief: “I’m a failure.”
Evidence for: I didn’t finish my degree.
Evidence against: I’ve overcome depression, helped friends, started a blog.
Balanced thought: “I’ve struggled in areas, but I’ve achieved a lot too.”

🔹 4. Replace with Healthier Self-Beliefs

Having new beliefs is important so let’s now introduce new, empowering beliefs:

  • “I am learning and growing.”

  • “I can handle challenges.”

  • “I am worthy of respect and kindness.”

🧠 Action Step: Turn these into daily affirmations or mantras. Say them out loud each morning, or write them in a journal. Most of the time I rather say it out loud and repeat them. 

🔹 5. Behavioural Experiments

Put the new beliefs to the test in real life.
If your old belief is: “I’m socially awkward,” try this:

  • Challenge: Start a conversation today.

  • Observe: Did the world end? Did you handle it okay?

🧪 Action Step: Pick one small action each week that puts your new belief into practice. Log the results into a journal.

🔹 6. Reinforce Through Repetition

  • Use a CBT diary app or worksheet regularly which you can download or use therapistaid.com 

  • Practice mindfulness to catch negative thoughts early.

  • Surround yourself with people or content that reinforce positive beliefs. This is important to your mental wellbeing. 

🧠 CBT Reminder:

Your beliefs feel real because they’re practiced, not because they’re true. With awareness and action, you can retrain your mind. Do this daily to improve on your mental state. 

Want my help contact me on social media Instagram
Or on Facebook you can check out my Youtube channel


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