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Exercise No. 19: Combined Mistaken Belief List

Purpose. We operate on a number of Core Beliefs. Sometimes these beliefs are true, but we do not know how to deal with what they tell us. Sometimes we learn things that are not true. These are called Mistaken Beliefs. We act as if they are true even though they cause us pain and stop us from changing our lives. These mistaken beliefs can cause us to do things and feel things that will cause us to drink, use drugs, or break the law again.

All core beliefs appear in the form of thoughts that are either mandates or injunctions. Mandates are thoughts that usually begin with "I must." Injunctions are thoughts that usually begin with "I can't." We believe something bad will happen unless we follow our mandates and injunctions.

Examples of Mandates and Injunctions

Mandate: I must always be in control and not show others when I am afraid.

Injunction: I can't cry or people will think I am weak.

Instructions. Read the list of endings to the sentence, "When I am in this situation I believe . . ." in Exercise No. 18, part 3, for each of the four worksheets. Circle any endings that begin, "I must" or "I have to." List them below on the Mandate List. Write any that are similar only once. Put a square around any endings that begin, "I can't" or "I won't." List them below on the Injunction List. Write only once any that are similar.

1. Mandate List

   1. ---

   2. ---

   3. ---

   4. ---

   5. ---

2. Injunction List

   1. ---

   2. ---

   3. ---

   4. ---

   5. ---

Many times you will have feelings that will cause you to think of the mandate or injunction. What you have learned about these thoughts and feelings usually determines how you will act.

Instructions. Take the list of mandates and injunctions from this exercise to someone whom you respect and believe to be honest. Look for someone who has been sober, clean, and out of trouble for a long period. This could be a counselor, someone in AA or NA, or an acquaintance. Ask the person if he or she thinks these mandates and injunctions are true. If the person does not think the mandates and injunctions are true, circle them.

If you have a belief that is true and is causing pain for you, write down how you are dealing with it. Ask people whom you trust how they deal with this situation to make it work for them.

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Last Updated 11-7-02