CBT ToolTalk #4: Step 2: Challenge Your Limiting Beliefs

Now that you've exposed the distorted thinking behind your limiting beliefs, it's time to challenge them with evidence:

Is this thought truly accurate, or is it just my inner critic whispering lies?

What evidence supports this belief, and what evidence contradicts it?

What's a more realistic and empowering way to view this situation?

Step 3: Replace with Empowering Beliefs

The Ramchal warns us that One must guard against a negative thought just as one guards against a physical transgression. For a negative thought gives birth to a negative action. (Mesilas Yesharim 19).

Don't let limiting beliefs dictate your worth! Now that you've challenged their validity, it's time to replace them with empowering counter-beliefs.

For example:

Limiting belief: "I'm not good enough."

Challenge: "Is there any evidence to support this? I've achieved X, Y, and Z. Maybe I'm not perfect, but I'm definitely capable."

Empowering counter-belief: "I may not be perfect, but I'm worthy and capable of learning and growing."

Getting Practical: (step 2): Choose a limiting belief that's been holding you back. Write it down and then answer the challenge questions above. (step 3): Now write a new, empowering counter-belief. Write it down and repeat it to yourself as a positive affirmation.

Challenge Questions:

Is this thought truly accurate? Maybe I haven't grasped some concepts yet, but I still understand some parts With hard work and proper guidance, I can learn and grow in Torah study.

What evidence supports this belief? I remember having difficulty with a specific Gemara passage, but with the help of my Rebbe and consistent review, I was able to understand it.

What's a more realistic and empowering way to view this situation? Everyone learns at their own pace. The important thing is to approach Torah study with dedication and perseverance, trusting that Hashem will help me grow in understanding.

Empowering Counter-Belief: "With Hashem's help and consistent effort, I can learn and gain deeper meaning from Torah study."