Underneath the thoughts that upset you, there is usually a deeper belief doing the heavy lifting. Not the thought on the surface, but the quiet conclusion you've drawn about yourself, other people, or the way life works. This worksheet helps you trace one upsetting thought all the way down to that belief.
The Downward Arrow is a 4-page CBT worksheet built around the classic downward arrow technique. It opens with a complete worked example so you can watch a full descent before you start your own, then walks you down a six-rung ladder with a guiding question and sample answer at every step. You'll learn how to recognize when you've hit the floor: that short, absolute statement about yourself that lands with a thud. A menu of common core beliefs helps you name yours if you can feel it but can't word it, and the closing page shows you exactly what to do with the belief once you can see it.
Instant PDF download.
Underneath the thoughts that upset you, there is usually a deeper belief doing the heavy lifting. Not the thought on the surface, but the quiet conclusion you've drawn about yourself, other people, or the way life works. This worksheet helps you trace one upsetting thought all the way down to that belief.
The Downward Arrow is a 4-page CBT worksheet built around the classic downward arrow technique. It opens with a complete worked example so you can watch a full descent before you start your own, then walks you down a six-rung ladder with a guiding question and sample answer at every step. You'll learn how to recognize when you've hit the floor: that short, absolute statement about yourself that lands with a thud. A menu of common core beliefs helps you name yours if you can feel it but can't word it, and the closing page shows you exactly what to do with the belief once you can see it.
Instant PDF download.
