CR9: Vertical Arrow (Core-Belief) Work
Virtual Coach
Work step-by-step through the Cognitive Restructuring exercise with the virtual coach.
Introduction
Surface worries—“I bombed that interview”—often grow from deeper core beliefs like “I’m not good enough” or “The world is unsafe.” These global rules drive dozens of distorted thoughts a day. The Vertical Arrow (sometimes called the Downward Arrow) is a simple Socratic drill that starts with one upsetting thought and keeps asking, “If that were true, what would it mean?” With each answer you drop a level, uncovering the bedrock belief that keeps emotions high. Once exposed, that core belief becomes a prime target for the last CBT module (Problem-Solving & Relapse Prevention).
Instructions
Goal: Run the arrow on one starred thought per week for four weeks.
Time per drill: 15–20 minutes.
Step 1: Copy a Hot Thought
Choose a thought you rated ≥ 70% in CR2 or CR3.
Example: “The client hated my presentation.”
Use the exact wording to keep the chain honest.
Step 2: Ask the Arrow Question
Ask: “If that were true, what would it say about me, the world, or my future?”
Example: “It means I’m incompetent.”
Write the answer on the next line.
Step 3: Repeat 5–7 Times
Ask the same question to each new answer.
Example: → “If incompetent, I’ll fail.” → “If I fail, I’ll be worthless.”
Stop when answers start to repeat or feel global.
Step 4: Identify the Core Belief
Look for an absolute or sweeping statement at the bottom.
Example: “I am worthless.”
Core beliefs are usually blunt, one-word labels.
Step 5: Rate Conviction
Rate how strongly you believe the core thought (0–100%).
Example: 85%
This is your baseline for tracking progress.
Step 6: Name Origins (optional)
Briefly note what life experiences may have planted the belief.
Example: “Dad mocked mistakes.”
This links past to present without assigning blame.
Step 7: Draft an Alternative Core Belief
Write a new belief using evidence from CR2 and values from SM9.
Example: “My worth is deeper than any single result.”
The new belief should feel ≥ 60% believable. Adjust wording if needed.
Step 8: Plan a Micro-Experiment
Choose one action within 24 hours that supports the new belief.
Example: “Ask for feedback and highlight one positive comment.”
Be specific and put it on your calendar.
Step 9: Re-rate Conviction
After completing the micro-experiment, rate both the old and new beliefs again.
Example: Old = 60%, New = 70%
Record these changes on your worksheet graph to track growth.
FAQs
What if I hit the same core belief every week?
Great—focus future drills and experiments on that belief; it’s likely a linchpin schema.
I get stuck after two levels—help!
Try wording shifts: “If that happened, what would it say about me? … about other people? … about my future?”
My alternative belief feels cheesy.
Lower the bar: aim for credible, not inspirational. 60 % believability today is enough; evidence and behavior will raise it.
Do I need to revisit childhood memories?
Origins can help insight but aren’t required. If exploring roots spikes distress, skip Step 6 or do it with a therapist.
Disclaimer
If you have any behavioral health questions or concerns, please talk to your healthcare or mental healthcare provider. This article is supported by peer-reviewed research and information drawn from behavioral health societies and governmental agencies. However, it is not a substitute for professional behavioral health advice, diagnosis, or treatment.
