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.
Surface-Level Thoughts
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Thoughts that occur in response to a situation. These are often very quick and automatic. “I shouldn’t have said ‘hi,’ he must think I’m so weird.” |
Intermediary Beliefs
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Beliefs that support the surface-level thoughts. They often include expectations or rules. “I should stay quiet, I always embarrass myself.” |
Core Beliefs |
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. “I am abnormal.” |
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.”
How to use Downward Arrow
Identify an automatic thought to explore.
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.
Ask about the importance of an automatic thought.
Take the surface-level thought one step deeper by asking what makes it important. Example questions include:
- “If that’s true, what does it mean about you?”
- “What are you afraid might happen if that’s true?”
- “What are you worried that might mean?”
- “What’s the most painful part of that thought?”
- “What does that make you feel about yourself?”
Keep diving deeper.
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.
Identify the core belief.
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:
| “I’m unlovable.” | “I’m worthless.” | “I’m a bad person.” |
| “I’m abnormal.” | “I’m helpless.” | “No one will ever like me.” |
Get to work.
This concludes the downward arrow technique. Typically, the next step will be to challenge the core belief using cognitive restructuring techniques.
Tips
- Don’t wait until the end of session. Because core beliefs are so powerful, they usually bring up big emotions. Start the downward arrow technique earlier in session so your client has plenty of time to process and cool down before time is up.
- Watch for emotional shifts. Getting close to a core belief can feel like touching an emotional nerve. Be on the lookout for changes in tone, body language, defensiveness, and tearfulness.
- Use empathy. Examples can make this technique look quick and easy, but they fail to capture the emotional weight. To the person who holds them, core beliefs may be very scary to admit. Focus on your core therapy skills first and downward arrow second.
- Normalize core beliefs. Reassure clients that negative core beliefs are common. Identifying them is a courageous step in therapy.
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:
