Scaling – Beliefs About Yourself

The Scaling – Beliefs About Yourself exercise uses continuum strategies to help clients re-evaluate absolute appraisals, including core beliefs, dysfunctional assumptions, and all-or-nothing thoughts.

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Professional version

Offers theory, guidance, and prompts for mental health professionals. Downloads are in Fillable PDF format where appropriate.

Client version

Includes client-friendly guidance. Downloads are in Fillable PDF format where appropriate.

Overview

The exercise of scaling beliefs employs a continuum approach, enabling clients to re-evaluate absolute statements about themselves. It incorporates cognitive restructuring techniques to address all-or-nothing judgments, helping clients develop more accurate, balanced perspectives. This resource is suitable for addressing difficulties linked to absolutist thinking, including depression, perfectionism, and low self-esteem.

Why Use This Resource?

Continua are effective interventions for re-evaluating absolute, all-or-nothing appraisals.

  • Encourages clients to view beliefs along a spectrum, not in binary terms.
  • Supports the process of cognitive restructuring.
  • Facilitates change through techniques such as benchmarking and criteria-based assessments.

Key Benefits

Measurement

Provides a structured way to measure and re-evaluate beliefs.

Exploration

Encourages examining absolute appraisals from multiple angles, aiding cognitive flexibility.

Adaptability

Can be used to either weaken negative judgments or strengthen positive beliefs.

Who is this for?

Depression

Clients who hold negative self-beliefs.

Low Self-Esteem

Individuals with dichotomous attitudes towards their self-worth.

Perfectionism

Clients who engage in all-or-nothing thinking related to their performance.

Entrenched Mood Disorders

Individuals who require intervention at the level of core beliefs.

Integrating it into your practice

01

Identify

Pinpoint the client’s absolute appraisal (e.g., "I am worthless").

02

Formulate

Establish a preferred, positive counterpart (e.g., "I am worthwhile").

03

Label

Put the preferred belief on a 0-100% scale.

04

Rate

Have the client place themselves on the scale initially.

05

Benchmark

Help the client rate others on the scale.

06

Criteria

Ask the client to rate themselves against specific criteria.

07

Re-rate

Ask the client to make another overall rating on the scale.

08

Reflect

Help the client reflect on any changes in their belief rating.

Theoretical Background & Therapist Guidance

Continuum strategies aim to reduce absolutist thinking through incremental changes in beliefs. Pioneers like Aaron Beck, Christine Padesky, and Arthur Freeman contributed significantly to this method. Continuum approaches can use bipolar scales to modify negative beliefs and positive unipolar scales to strengthen adaptive beliefs.

What's inside

  • A step-by-step guide to using scaling in therapy.
  • Guidance for choosing a unipolar/bipolar or positive/negative continua.
  • Clinical examples for supporting implementation.
  • Instructions for incorporating benchmarks and criteria in this exercise.
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FAQs

The scaling exercise helps clients reassess absolute appraisals by positioning them on a continuum, helping reduce binary judgments.
Yes, therapists can use unipolar or bipolar continua to address negative core beliefs (e.g., “I am a bad person”), unipolar or bipolar continua for address automatic thoughts (e.g., “Either I am the best or I am a failure”), and continuum graphs (or ‘orthogonal continua’) to address dysfunctional assumptions.
Guide clients by exploring aspirational ideals or the opposite of their negative beliefs, focusing on the belief that resonates with their values and goals.

How This Resource Improves Clinical Outcomes

By utilizing scaling exercises, this resource supports:

  • Enhanced recognition of absolute appraisals.
  • Decreased use of extreme judgments.
  • Cognitive flexibility.
  • Development of more balanced appraisals.

Therapists benefit from:

  • An effective, exploratory intervention.
  • A structured approach to addressed absolute appraisals.
  • An exercise can that be used with a variety of difficulties.

References And Further Reading

  • Al-Mosaiwi, M., & Johnstone, T. (2018). In an absolute state: Elevated use of absolutist words is a marker specific to anxiety, depression, and suicidal ideation. Clinical Psychological Science, 6, 529-542. DOI: 10.1177/2167702617747074.
  • Beck, A. T. (1976). Cognitive therapy and the emotional disorders. International Universities Press.
  • Beck, A. T., Freeman, A., Pretzer, J., et al. (1990). Cognitive therapy of personality disorders. Guilford Press.
  • Brewin, C. R. (2006). Understanding cognitive behaviour therapy: A retrieval competition account. Behaviour Research and Therapy, 44, 765-784. DOI: 10.1016/j.brat.2006.02.005.
  • Burns, D. D. (2020). Feeling great: The revolutionary new treatment for depression and anxiety. PESI Media and Publishing.
  • Freeman, A., Pretzer, J., Fleming, B., & Simon, K. M. (1990). Clinical applications of cognitive therapy. Plenum Press.
  • James, I. A., & Barton, S. (2004). Changing core beliefs with the continuum technique. Behavioural and Cognitive Psychotherapy, 32, 431-442. DOI: 10.1017/S1352465804001614
  • Leahy, R. L. (2017). Cognitive therapy techniques: A practitioner’s guide (2nd ed.). Guilford Press.
  • Padesky, C. A. (1994). Schema change processes in cognitive therapy. Clinical Psychology and Psychotherapy, 1, 267-278. DOI: 10.1002/cpp.5640010502.
  • Tolin, D. F. (2016). Doing CBT: A comprehensive guide to working with behaviors, thoughts, and emotions. Guilford Press.