When faced with personal challenges, uncomfortable emotions, or sticky situations, do you notice certain patterns of self-talk, assumptions about others, or thoughts about the world that may be getting in your way? Underneath those thought patterns and automatic assumptions may be a larger belief system limiting your interpretation of your world.
What are core beliefs?
Our core beliefs inform our automatic thought processes, impacting our experiences, emotions, behaviors, and more. “Core beliefs” can be defined as a person’s most foundational ideas about themselves, other people, and the world. Our beliefs often become embedded in our experiences from an early age and shape our realities in the years following. They may also be messages absorbed from media, family members, friends, community leaders, and mentors that influence our perspectives.
We can equate a core belief to being a “filter” through which we interpret the world. For that reason, many people may experience the same event but will experience it differently based on the core belief they are applying to the situation.
Consider two people who receive the same feedback from a supervisor at work. One who may have the negative core belief that “I am dumb” will interpret the feedback as evidence for their belief and inability to learn and improve. The other, who may have the healthier core belief that “I am capable of growth,” will see the feedback as a learning opportunity for professional development. As a result, each team member reacts with very different thoughts, feelings, and behaviors in the workplace moving forward.
When assessing your core beliefs, it is important to keep in mind the following:
- Beliefs are learned; we are not born with them.
- Beliefs do not necessarily constitute facts. In fact, they are often untrue – especially when learned at an early age.
- Beliefs seek evidence to affirm and perpetuate themselves, whether the evidence is conclusive or not. We also tend to ignore information that contradicts our core beliefs.
- Beliefs are often rigid or may present as “rules” for how the world works.
- While we may have held certain core beliefs for a long time, it’s important to remember that they can still be changed and developed into healthier perspectives. This potential for personal growth and change gives us hope and motivation.
Common Negative Core Beliefs & Their Consequences
Depending on the circumstances, a more “surface-level” belief or automatic thought may be a clue to a more prominent core belief. A recent research study noted common themes for core beliefs amongst genders and emotional concerns, including beliefs around “global self-evaluation, attachment, and competence.” Anxiety-related core beliefs are also presented as power—and control-oriented beliefs.
Common core beliefs that many people experience include themes such as:
- Evaluations of self-worth: “I am worthless.” “I am bad.” “I am undeserving.”
- Personal likability & competence: “I am unlikable.” “I’m not good enough.” “I’m stupid.”
- Assessments of danger: “The world is dangerous.” “I cannot trust others.” “I am helpless.”
Core beliefs may be helpful or unhelpful, and unhelpful core beliefs (like those described above) often impact a person’s mental well-being throughout their lives. When we experience ourselves, our relationships, and our worlds through an unhelpful lens, we may develop symptoms such as:
- Mood disorders (including depression)
- Anxiety
- Substance misuse
- Difficulties managing stress & other emotions
- Low self-esteem
- Work problems
- Feelings of inadequacy
- Aggression
- Perfectionism
- Relationship issues include challenges with trust, accepting secure partnerships, jealousy, and people-pleasing
What a Healthier Belief Set Can Look Like – And How to Get There
The most important thing to remember when assessing your own core beliefs is that you have the power to change them. Through self-awareness, curiosity, and plenty of pattern-challenging, you can empower yourself to channel more positive core beliefs, including:
- Evaluations of self-worth: “Every human is worthy of love.” “My feelings matter.” “I deserve happiness.” “My needs are important.”
- Personal likability & competence: “I am capable.” “I am learning.” “I am smart.” “I am lovable.”
- Assessments of danger: “Everyone is doing their best.” “Other people care about me.” “The world is full of opportunity.”
Whether you are working with a therapist or independently between sessions, consider the following formula for identifying & challenging any potentially unhelpful core beliefs and channeling them into healthier, more positive belief systems:
- Identify your core beliefs. Notice patterns in thoughts or assumptions that may signal larger belief systems.
- Get curious about your core beliefs. When do you first remember becoming cognizant of these beliefs? Have certain experiences or people shaped them? How do they affect you today?
- Consider evidence contrary to your negative beliefs. Check the facts and take inventory of previous experiences, interactions, or relationships that offer alternative perspectives.
- Seek out alternative reframes. What beliefs would be more constructive? What healthier beliefs would you like to develop going forward?
- Note evidence supportive of new, healthier beliefs. Be mindful of positive experiences and reinforce your new “filter” with evidence moving forward.
- (Bonus!) Pursue new experiences that confirm your new beliefs, too. Don’t limit yourself to your existing experiences. Challenge yourself to get out of your comfort zone and to be able to find new types of evidence as well.
As you are practicing the above, consider the following additional tips for working through your core belief systems:
- Notice automatic thoughts and self-talk that may clue you into your core beliefs.
- Keep a journal to notice patterns in your thoughts, feelings, and experiences.
- Get curious about the “why” behind your emotions.
- Practice mindfulness skills to become attuned to your internal experiences.
- Become accustomed to practicing more self-compassion, self-soothing, and positive affirmations as you channel healthier beliefs.
- If you are finding that your core beliefs are holding you back from flourishing in your day-to-day life, consider working with an individual therapist to work through unhelpful beliefs & behavioral patterns as well.
