Once we begin identifying the intermediate beliefs (the automatic “rules” we live by) and the core beliefs (the deeper stories we hold about ourselves), the next step is learning how to gently work with them in therapy.
So how do we begin to shift them?
Socratic Questioning: A Gentle Way to Explore Beliefs
A key approach in Cognitive Behavioral Therapy (CBT) is something called Socratic questioning. This technique helps clients develop insight by guiding them to examine how a belief formed and whether it reflects reality.
Instead of telling someone why a belief may not be accurate, we ask thoughtful, open-ended questions that help them think critically to facilitate insight and explore alternative explanations.
For example, if a client shares the core belief:
“I’m worthless.”
We might ask:
- Where do you think that belief comes from?
- What experiences led you to see yourself in this way?
- What evidence supports this belief?
- What evidence might not support it?
- If someone you cared about said this about themselves, what would you think?
These aren’t questions meant to challenge or correct. They are invitations to reflect — to bring the belief into the light, turn it over, and look at its shape.
Over time, this process allows clients to:
- See where the belief originated
- Understand why it stuck
- Consider new possibilities
- Develop deeper insight about themselves
Why It Works
Socratic questioning works because it:
- Encourages curiosity instead of self-judgment
- Helps clients discover insight from within (not from being told what to think)
- Builds a foundation for more adaptive, balanced beliefs
- Supports emotional safety within the therapeutic relationship where clients can discuss difficult topics openly
The goal is not to replace one belief with another overnight.
It is to create space, invite exploration, and make room for new understanding.
If You’re Doing This Work
If you’re a clinician learning to integrate Socratic questioning, or if you’re someone experiencing the weight of painful beliefs, know this process can be gradual yet deeply meaningful.
Change happens in small, steady expansions of awareness.
If you’re interested in training or consultation in CBT approaches, we offer workshops and consultation groups at PsychPro.
And if you’re personally working through self-criticism, exhaustion, shame, or long-held beliefs about yourself, therapy can offer the support to explore them and provide a foundation for change.
Schedule a consultation here or call (619) 693-8327.
You don’t have to untangle this alone.
