Work with rules, assumptions and attitudes that sit between automatic thoughts and core beliefs. They often sound like "If I do not perform perfectly, I will be rejected" or "I must never need help." The goal is to make the rule explicit, examine costs and benefits, and create a more flexible rule.
Step-by-step guide
- Identify repeated automatic thoughts across situations.
- Ask what rule or assumption links them.
- Write the belief in an if-then or must/should form.
- Explore advantages and disadvantages of living by this rule.
- Test whether the rule is always true.
- Formulate a more flexible alternative rule.
- Plan a behavioral experiment to practice the new rule.
When to use
- Perfectionism
- Avoidance maintained by rigid rules
- Relationship boundaries
- Recurring self-criticism
- Middle phase of CBT after automatic thoughts are understood
Key phrases
It sounds like there is a rule here: if you are not perfect, you will be rejected. Does that fit?
Follow-up questions
Where did you learn this rule?
How does this rule protect you?
What does it cost you?
What would be a more flexible rule?
Alternative phrasings
If this rule were a law, what would it say?
Can we make the rule accurate without making it cruel?
Warnings
- ⚠️ Do not move to intermediate beliefs before the client understands automatic thoughts.
- ⚠️ Rules may be protective; respect what they have done for the client.
- ⚠️ Changing a rule requires behavioral practice, not only insight.
Source: J. Beck, 1995; A. Beck et al. 1979
Materials are informational and educational and summarize publicly available scientific sources. They are not medical or psychological advice, are not intended for self-diagnosis or self-treatment, and do not replace consultation with a qualified professional.