Now that you’ve had an opportunity to take a look at what some of your negative core assumptions are, it’s time to start working on developing healthier core assumptions. Here are a few guidelines to follow:
Do you struggle with anxiety? Today we will be looking at sample exposure plans to help you overcome your fears.
If you fear riding in elevators…
* Go to a building and watch the elevators for an hour
* Go up or down 1 floor with a safe person for ½ hour
* Go up or down 2 floors with a safe person for an hour
* Go up or down 3 or more floors with a safe person for an hour
* Travel up or down 1 floor by yourself for 1 hour
* Travel up or down 2 floors by yourself for 1 hour
* Travel up or down 3 floors by yourself for 1 hour
* Gradually travel up or down more floors for 1 hour
* Travel in a different elevator in the same building
* Travel in a different elevator in a different building
* Ride in several different elevators in several different buildings for an hour
There is a very interesting video on CNN.com. It discusses the link between brain make up and depression. There has been a study that implies we can actually predict who is more likely to have depression if we examine the make up of their brain. Take a look: http://www.cnn.com/video/#/video/health/2009/03/31/seg.gupta.depression.cnn?iref=videosearch
What do you think about the video? Do you think depression has more to do with brain make up or your upbringing?
The next step in changing negative core beliefs is to put the definitions you came up with last week of the negative & positive core beliefs and put them on a scale.
Next, review where you rated yourself and why. Ask yourself if this is really true and how you can take steps to improve your rating.