Downward arrow
Go from the automatic thought to the core belief — and see it.
What this technique is
Downward arrow — a CBT technique: successive questions "if this is true, what does it mean about me?" lead from the surface automatic thought to a core belief about oneself. The goal is to see the core belief, not to "dig" to pain.
Why
Make visible the core belief that holds the reaction. When the root is visible, you can work with it further — test it in a Socratic dialogue or bring it to a consultation.
When to use
When the same thought repeats in different situations. When the reaction feels disproportionate. When you want to understand "why I react like this" — but the answer doesn't come.
The "downward arrow" technique is a way to reach the core belief that holds a reaction. Take the automatic thought and ask: "If this is true, what does it mean about me?". Repeat several times, going down — to what usually sounds like "so I'm bad", "so I can't be loved", "so I can't cope with life". The goal is not to dig to the pain, but to see the core belief. When the root is visible, you can work with it: test it in a Socratic dialogue or — if it hurts and repeats — bring it to a consultation. The entry can be saved to the account.