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Downward Arrow Technique
Under every negative thought, deeper one. Reveal with "what does this mean?"
Goal
Reach core belief explaining your emotions.
Steps
-
1
Write negative thought.
Expected Outcome
Immediate
Reveal core belief.
Evidence base
School: CBT
Founders: Aaron T. Beck (1979)
Beck.
Keywords
#downward-arrow#beck#CBT#معتقد-جوهري#pro#سهم النزول#core-belief-discovery#فكرة سلبية عميقة#deep-negative-thought#ماذا يعني ذلك#what-does-it-mean#علاج الجذر#root-treatment#معالجة الأعراض#symptom-treatment#معتقدات أساسية#foundational-beliefs#بيك#الوصول للمعتقد الجذري#استكشاف طبقات المعنى العميقة#deep-meaning-layer-exploration#ماذا يعني ذلك خمس مرات#what-does-that-mean-five-times#الإجابة الأخيرة معتقدك الجوهري#ثقل في الصدر عند الوصول#chest-heaviness-upon-arrival
Frequently asked questions
How long does "Downward Arrow Technique" take?
This exercise takes about 15 minutes, practiced solo in a Written reflection format.
When will I notice the effect of "Downward Arrow Technique"?
Reveal core belief. In the short term: You treat belief not symptoms.
Is "Downward Arrow Technique" evidence-based?
Yes — it draws on CBT (Aaron T. Beck (1979)). Beck.
Is "Downward Arrow Technique" suitable for beginners?
Its difficulty level is: Advanced. No external tools required — it can be practiced directly inside the app.
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