The downward arrow technique helps therapists uncover the core beliefs that drive a person’s thoughts, behaviors, and emotions. By repeatedly asking a client about the meaning of surface-level and intermediary thoughts, therapists can guide them toward deeper, often unconscious, core beliefs.
Thoughts that occur in response to a situation. These are often very quick and automatic.
Beliefs that support the surface-level thoughts. They often include expectations or rules.
Deeply held beliefs about ourselves, others, and the world. They often include judgments, are phrased as absolutes, and shape how we think, feel, and act.
During downward arrow, it's important to focus on the meaning behind thoughts rather than their content. This helps uncover the underlying assumptions, rather than getting caught up in the specific details of a thought. By asking, “If that were true, what would it mean?” instead of analyzing the surface-level thought, clients can access deeper layers of thinking.
In the example below, a normal problem at work becomes magnified due to a deeply held core belief: “I’m a failure.”
Client: “I don’t think my boss liked my presentation. I mess up everything.”
Therapist: “What are you worried that might mean?”
Client: “It means I’m not good at my job and I’ll probably get fired.”
Therapist: “What would it mean if you got fired?”
Client: “Everyone will see I’m a failure. Maybe my wife will leave me.”
Therapist: “If that’s true, what would it mean about you?”
Client: “I drag down everyone around me. I’m a failure.”
After getting to know your client and exploring their automatic thoughts over the course of several sessions, you’ll likely start to notice patterns. Thoughts that seem especially frequent, rigid, or powerful might be hiding core beliefs.
Take the surface-level thought one step deeper by asking what makes it important. Example questions include:
Typically, asking about a surface-level thought will take you deeper, but not quite to the core belief. Keep asking about the importance of each thought, continuing to dig deeper. Be careful not to get distracted by the content of any one thought. Instead, focus on the client’s interpretation of the significance of each thought.
Eventually, you’ll uncover the core belief. These beliefs are often simple, powerful, and emotionally charged. Be prepared to sit with the thoughts and feelings that are uncovered. Common core beliefs include:
This concludes the downward arrow technique. Typically, the next step will be to challenge the core belief using cognitive restructuring techniques .
Oftentimes, after identifying a core belief, the next step is to challenge it. Learn more about cognitive restructuring and find tools to help you in our guide: