Identifying Core Beliefs about Emotion

Introduction
"...Many people have implicit beliefs about emotions. These beliefs operate outside conscious awareness, and strongly determine the way people cope with their emotions..."
Hugo Alberts et al, 2019

People hold differing beliefs about the acceptability of experiencing and expressing negative emotions.
"...these beliefs may lead to the avoidance of emotions, which prevents the individual from developing self-awareness and self-understanding and, hence, the ability to take care of oneself appropriately..."
E. Kenndy-Moore et al as quoted by Hugo Alberts et al, 2019

"...research has shown that people who believe that emotions are less changeable experience fewer positive emotions and more negative emotions, decreased psychological well-being, lower perceived emotional regulation self-efficacy, and higher levels of depression..."
Kappes et al, as quoted by Hugo Alberts et al, 2019

However,
"...a person who believes that emotions are changeable will display more assertive and active pattern of coping..."
Dweck et al as quoted by Hugo Alberts et al, 2019

Furthermore,
"...This active pattern of coping with emotions will confirm that emotions are indeed changeable and thus strengthen the very belief regarding the changeability of emotions..."
Hugo Alberts et al, 2019

Some Myths about Emotions
- If you lose control of your emotions in front of others, they will think less of you
- You should be able to control your emotions
- If you let yourself feel this emotion, you will become overwhelmed by it
- If you tell others how you feel, they will use it against you
- If you tell others how you feel, they will think you are weak
- Other people don't feel this way so there must be something wrong with you
- Only an immature person would get so emotional
- You should be able to cope with the difficulties on your own without turning to others for support
- To be acceptable to others, you must keep any difficulties or negative feelings to yourself
- This emotional state is not a normal response, so you have to get rid of it.
- A happy person would not feel this way
- That person responded differently from how you would, therefore your emotional reaction is wrong
- If you let yourself feel  this pain, it will kill you
- Letting yourself feel bad will mean falling to pieces, being a total mess, or wallowing in self-pity
- If you show signs of weakness then others will reject you
- Being an adult means not getting carried away by emotions; you should be rational all the time
- Showing your emotions to others makes you look like a 'drama queen'
- You are stupid for feeling this way; you should just 'suck it up'
- You should not let yourself give into these feelings, etc.
(main source: Hugo Alberts, et al, 2023a)
Use the below worksheet to map your beliefs behind your emotions and the consequences (see example below)

(main source: Hugo Alberts, et al, 2023a)



(main source: Hugo Alberts, et al, 2023a)