Understanding, Identifying, and Challenging Core Beliefs
Have you ever thought to yourself, “I’ll never be good enough,” or “I am unloveable”? These thoughts can feel automatic, often shaping our emotions and actions in profound ways. These are called core beliefs—these deeply held convictions influence how we view ourselves, others, and the world around us.
Understanding core beliefs is important because it can impact how you feel, think, and act. Negative core beliefs can lead to distorted thinking patterns, anxiety, and depression if not attended to.
What are core beliefs you may ask?
Core beliefs are the ideas we hold about ourselves, others, and our environment. They are shaped by early experiences, culture, and significant relationships including the messages we receive from family, culture, and society.
For example, a child who receives consistent praise might develop a core belief of being capable and worthy, while another who faces criticism may internalize a belief of being inadequate or unlovable.
Examples of Core Beliefs
Negative Core Beliefs: “I am unlovable,” “I am a failure,” “The world is a dangerous place.”
Positive Core Beliefs: “I am strong,” “I am worthy of love,” “People are generally good.”
These beliefs act like lenses through which we interpret our experiences, impacting our thoughts, feelings, and behaviors.
Identifying your Core Beliefs
The first step is to spend some time self-reflecting. This may be through journaling or a mindfulness practice. Observe your thoughts, notice any patterns that arise, and write about significant experiences and the beliefs you may have developed from them.
Some additional questions to explore core beliefs, which can be done with a therapist include:
What messages did you receive growing up about yourself?
How do you respond to challenges or failures?
What do you believe about your worthiness and abilities?
Pay special attention to:
“Repetitive Negative Thoughts”: Notice if certain negative thoughts keep resurfacing
“Emotional Triggers”: Pay attention to situations that provoke strong emotional reactions.
Challenging Core Beliefs
Okay, so you know your core beliefs, what do you do now? The next step is to challenge and change them. There are a variety of ways to change your core beliefs.
One of the main ways is to engage with Cognitive Behavioral Therapy (CBT). CBT offers tools for reframing negative beliefs including:
Identify Evidence: Gather evidence that contradicts your negative beliefs.
Reframe Thoughts: Replace negative thoughts with more balanced, positive alternatives.
I included some apps that you can use below to get started.
Working with a therapist can provide invaluable support in this process. Therapists can guide you in exploring your beliefs and developing healthier perspectives.
Many individuals have successfully transformed their core beliefs through therapy. For instance, a client who believed they were unworthy of love learned to reframe their thoughts and build healthier relationships, ultimately embracing a new belief: “I am deserving of love.”
Nurturing Positive Core Beliefs
Changing core beliefs takes time and practice, but you start to feel better as you shift your thinking.
Some simple ways to start nurturing positive core beliefs include:
Building Resilience: Focus on your strengths and accomplishments. Celebrate small wins to reinforce positive beliefs about your capabilities.
Affirmations and Positive Self-Talk: Incorporate affirmations into your daily routine. For example, start each day with a statement like, “I am worthy of happiness and success.”
Support Systems: Surround yourself with positive influences—friends, family, and communities that uplift and support you. Healthy relationships can reinforce positive core beliefs.
Resources
“The Gifts of Imperfection” by Brené Brown
Online Worksheets to help explore core beliefs and negative thoughts
CBT Journal Apps
Fear Tools App- Simple CBT journal
Mind Health App- Uses AI, Psychoeducation
I encourage you to reflect on your own core beliefs and seek support if needed. To learn more or explore your own core beliefs reach out today for a free consultation here.
