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Building a new core beliefs, once you've identified your core beliefs and written them down in your

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journal, how do you go about changing them?

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Let's consider several tools you have at your disposal.

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Miller recognized that her core beliefs of being a fundamentally flawed was probably not entirely accurate.

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Nevertheless, she couldn't shake the feeling that it was true.

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As an experiment, Miller began to look for data that could confirm or disconfirm her negative view

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of herself.

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Treating it as an experiment stoked her curiosity.

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Could it be that she'd been making a false assumption all these years reviewing your history?

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Miller began by reviewing some of her past experiences and was surprised to find at least as much evidence

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for her strengths as for her her flaws.

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For example, she had managed to get into a good college, even though her high school grades were not

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higher.

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Miller found herself discounting her strong college performance by telling herself she did well only

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because I worked so hard when she caught herself using the old negative filter.

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She realized she'd identified another strength.

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She was a hard worker.

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Feedback on your own life history.

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What what evidence supports your core beliefs?

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Is there evidence that contradicted a record?

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Your responses in the form.

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Take care to notice if your core beliefs might be biased in your memory or your interpretation of events.

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For example, is a core belief about being a failure, making you interpret these disappointments as

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being entirely your fault as much as possible.

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Make this exercise a fair test of your belief.

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As with automatic thoughts, see if you can identify a more realistic belief, there is no need to overcompensate

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and come up with an extremely positive belief, like I am incredibly competent, which may not based,

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in fact, and will be hard to believe me to come up with.

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I have many strengths which to her seemed not only positive but reasonable.

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Also, don't worry if you have a hard time feeling like you you were alternative believe is through

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negative core beliefs can be persistent and modifying them takes time and repetition.

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This thing got evidence we can do a similar test of our negative core belief in the prison using the

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same form, you can keep track of the evidence for and against your belief during a day.

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Look over your cheat at the end of the day and examine the data.

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How strong is the case for your belief?

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As always, you don't have to force yourself to believe anything.

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It will take time to train your thoughts in a new direction.

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Practicing the positive negative core beliefs we identify have had countless opportunities to color

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our thoughts, feelings and actions.

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Changing them will take persistent practice not only in testing their accuracy, but also in learning

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new ways to think.

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If we only contradict our own beliefs, what replaces them?

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We need to practice new ways of thinking that will support healthier core beliefs.