38 Homework

Part 1. Core Belief Experiments

• Choose at least one core belief per day to test.
  • Steps:
    • Identify the belief (e.g., “I’m not good enough”)
    • Write the belief in if/then form
      → If I set limits, then I’ll be a bad mother
    • Design a small behavioral experiment
    • Carry out the action
    • Record outcome
    • Evaluate:
  • What actually happened?
    • Did the feared consequence occur?
    • How did you feel afterward?
    • Did the belief weaken?
• Goal: Gather real-world evidence against old beliefs.

Part 2. Emotional Exposure Practice

• Choose one emotionally difficult memory or fear (e.g., father’s death, Theo’s future).
  • Sit with the feeling intentionally
  • Allow sadness/guilt without avoidance
  • Stay until anxiety decreases
  • Reframe with compassion
  • Record peak and recovery
• Goal: Reduce emotional avoidance and guilt.

Part 3. Thought & Worry Records

• Continue daily tracking:
  • Trigger
    • Automatic thought
    • Core belief connection
    • Balanced response
    • Re-rated anxiety
    • Look for repeating themes.

Part 4. Limit-Setting Practice

• Set one boundary per day when appropriate.
  • Record:
    • Situation
      • Anxiety level
      • Outcome
      • What actually happened vs. feared

• Goal: Strengthen assertiveness and autonomy.

Part 5. Relaxation Practice

• Continue PMR or equivalent once daily minimum
• Use after emotional exposure or belief testing.

Part 6. Therapy Journal Review

• Re-read past journal entries.
  • Reflect on:
    • Evidence of growth
      • Changes in thinking
      • Emotional range expansion
      • Coping confidence

• Write a summary entry:
  • “What I’ve learned about myself in therapy”

Part 7. Prepare for Final Session

• Read preview to Session 10
  • Complete final STAI
  • Complete satisfaction questionnaire
  • Bring reflections and questions