That's great you have been taking at least a week to work on each session!
The problem solving form is used when you have a problem in your life that needs addressing. This can very greatly from person to person. This also does not have to be completed regularly, only when a problem is impacting your life.
It sounds like you are doing a great job at identifying negative thoughts. It looks like they need to be examined a bit more to determine what the core beliefs are. For example, the thought, "I have to stay home where it is safe." That is a negative thought that is likely based on a core belief. Do you believe the world is a dangerous place? Do you believe people cannot be trusted? When did you start thinking you need to stay home to be safe? What triggered this thought pattern? Use the worksheets provided in Session 8 to try to uncover the core belief(s). All of the forms can be helpful. Try using at least one of each and then decide which form(s) are most helpful to you. As this is a self directed program you get to decide how much or how little you focus on each sheet in Session 8.
Keep on working on this! It will start to become easier once you get more practice with the sheets.
I have been taking a week to do each session as well as taking sometimes two weeks as needed. It can become quite difficult with my own work and the amount of work that there is. I am doing the thought records each day, scheduling pleasant activities. Though maybe where I am lost is the problem solving form?
In terms of my core beliefs I find a lot of my thought records are something like: I can't do this, I will have a panic attack, I have stay home where its safe, I just want to be normal like everything else, I am afraid people can see my fear, it will be too stressful and so on.
In terms of the sheets for week 8. Where should I start?
It is the beliefs survey, uncovering meaning worksheet, assumptions worksheet and relationships beliefs worksheet.
Doing a thought record each day is great! Did you take about a week to do each session and their corresponding worksheets? If so, awesome, continue to track your thoughts and use the other sheets as needed. For example, if a problem comes up in your thought record that needs some work use the problem solving sheet. The core beliefs sheet would likely come up often as many of your thought records will be influenced by your core beliefs.
I hope that helps. Any other questions to clarify?
I guess with all the worksheets I just find it a bit overwhelming and not sure where to start?
In week we were given a lot of sheets so I guess I am just struggling to map out the best way to go about it?
I do my thought record each day but then you have the experiment form, the problem solving sheet and the additional 4 that came in week 8. I guess I just need some help how to best navigate it all.
I am sorry but there is no way to review the content on the version of the program you are using.
Core beliefs can be tricky to identify as they are normally very ingrained in our thinking. Journaling and thought tracking often can reveal clues to our core beliefs. Look for what is behind the emotions and cognitive distortions - what is fueling the thoughts? Do you notice any themes in your thought tracking? What did you learn when you were younger about yourself, other people and the world?
Maybe sharing some thoughts with us may help you to uncover them? Feel free to share more questions as well as you work on this. You are not in this alone.
I am currently on week 8. I am just wondering how you go about reviewing the weeks session as I'd like to read it over again. Also, I found it a bit overwhelming and am at a loss about to go about finding my core beliefs. I just am confused because it seems like a lot. So any suggestion such as how to go about the worksheets would be appreciated.
