Downward Arrow: Finding Core Beliefs
A structured CBT worksheet that uses the downward arrow technique to move from an automatic thought to the underlying core belief, then explores its origins and a balanced alternative.
2-page fillable PDF · US Letter (prints on A4) · Core belief work
- Approach / concern
- CBT
- Technique
- Core belief work
- Format
- Fillable PDF, 2 pages (US Letter / A4)
- Access
- Pro and Advanced plans (3-day free trial)
- For
- Licensed clinicians to use with clients
- Updated
- October 2026
Key facts
What is the Downward Arrow: Finding Core Beliefs?
The downward arrow is a questioning technique described by David Burns and widely used in cognitive therapy. Rather than challenging an automatic thought directly, the therapist asks what it would mean if the thought were true, repeating the question until a core belief or underlying assumption emerges. Core beliefs are broad, rigid conclusions about the self, others or the world that develop through experience and shape how we interpret events.
Why it works
Identifying core beliefs helps explain why certain situations trigger strong reactions and why the same automatic thoughts keep returning. Belief-level work is central to cognitive models of low self-esteem (Fennell, 1997) and to longer-term relapse prevention in depression and anxiety.
When to use it
- When the same hot thoughts recur despite thought records
- Low self-esteem, perfectionism and shame
- Relationship patterns driven by fears of rejection
- Later-stage CBT, after skills in identifying thoughts are established
How to use it in session
- Start from a recent, emotionally charged thought record.
- Ask the downward-arrow question in a curious, gentle tone.
- Stop when the client’s emotion shifts noticeably or the answer becomes global (“I’m worthless”).
- Rate belief strength and explore origins with compassion.
- Begin drafting an alternative belief to test over time.
Clinician tips
- Expect emotion. Core beliefs are often painful to say aloud.
- Avoid rushing to dispute the belief; understanding comes first.
- Follow up with a positive data log to strengthen the new belief.
Worked example
Sharing with clients
Members can download the PDF to print or email, or copy a private client link from the download box. Your client opens the link and downloads the worksheet on any device. No client account is needed, and nothing your client writes is stored on TherapyAid.
Frequently asked questions
How many steps does it usually take?
Often three to six. Stop as soon as you reach a global statement about the self, others or the world.
Can core beliefs really change?
Yes, gradually. Through repeated evidence-gathering, behavioural experiments and compassionate reflection, most clients can shift belief strength considerably.
References
Burns, D. D. (1980). Feeling good: The new mood therapy. William Morrow.
Beck, J. S. (2021). Cognitive behavior therapy: Basics and beyond (3rd ed.). Guilford Press.
Fennell, M. J. V. (1997). Low self-esteem: A cognitive perspective. Behavioural and Cognitive Psychotherapy, 25(1), 1-26.
This worksheet is an educational tool for use by, or under the guidance of, a licensed or registered mental-health professional. It is not a diagnostic instrument or a substitute for clinical judgement. If a client is in crisis in Canada, call or text 9-8-8 or call 9-1-1.
