Understanding and Identifying Core Beliefs

Core beliefs are the deep, foundational ideas that we hold about ourselves, others, and the world. These beliefs shape our perceptions, influence our decision-making, and determine how we interact with the world around us. While these beliefs are often formed during childhood, they continue to evolve and shift throughout our lives based on new experiences and insights. However, some core beliefs, especially when they are negative, can have a profound impact on our mental health and well-being.  

Identifying Negative Core Beliefs 

The first step in changing negative core beliefs is identifying them. One way to do this is by paying attention to automatic or unhelpful thoughts. These are the thoughts that pop into our minds without much thought or effort, often when we are faced with a challenging situation. To identify a negative core belief, start by noticing a thought that feels irrational or unhelpful. Then, ask yourself: If this thought were true, what would it say about me? For example: 

• Situation: Someone forgets to acknowledge your birthday or special occasion. 

• Thought: "If they really cared about me, they would have remembered." 

• Core Belief: "I'm not important." 

By asking yourself how the thought connects to a deeper belief about yourself, others, or the world, you can begin to uncover the core belief that drives your thinking and behavior. 

Common Negative Core Beliefs 

Negative core beliefs often fall into three categories: beliefs about the self, beliefs about others, and beliefs about the world. Here are some examples: 

Self  I’m not good enough  I’m a failure  I don’t deserve love

Others  People can’t be trusted  People will hurt me  People will leave me

The World  The world is unsafe  The world is unfair  The world is out to get me

These beliefs can create significant challenges in how we relate to others and navigate life. For example, someone with the belief that "people will hurt me" may struggle to form close relationships or trust others, even if those people have no intention of harming them. 

Reshaping Negative Core Beliefs  

Reshaping core beliefs is possible through intentional reflection and consistent practice. By challenging negative thought patterns and replacing them with healthier, more balanced perspectives, we can begin to rewrite the narratives we hold about ourselves. This process requires patience, but over time, it can lead to changes in how we see and treat ourselves. Below are a few examples of how we can begin reshaping negative core beliefs. 

Affirmations  

Affirmations are positive statements that you repeat to yourself regularly to help shift your thinking. When you replace negative core beliefs with positive, self-affirming statements, you begin to rewire your brain over time – even if you struggle to believe them at first. For instance, if you struggle with the belief "I am not good enough," you could counteract that thought with affirmations like: 

• “I am enough just as I am.” 

• “I deserve love and respect.” 

• “I am capable of achieving my goals.” 

Journaling  

Writing down your thoughts can help you build awareness of your beliefs and begin to shift them. Here are some journal prompts to help you get started: 

1. Can you remember the first time you felt this belief was true? What happened in that moment? How did it shape your perception of yourself or the world? 

2. How does this belief make you feel? Does this belief serve you a purpose? 

3. What type of action or behaviour does this believe inspire? 

4. What are the situations that trigger this belief? 

5. What would you rather believe about yourself? 

6. How do you think your life would be different if you were able to change this belief? How would your relationships, career, and overall health improve? 

Self-Compassion 

Often, negative core beliefs are rooted in a lack of self-compassion. Practicing self-compassion can help soften these beliefs and create a more accepting and kind perspective toward yourself. It involves recognizing your imperfections and embracing yourself as you are. Instead of being harsh or critical of your mistakes and setbacks, self-compassion encourages you to acknowledge them with empathy and understanding. One simple self-compassion exercise is to place a hand over your heart and speak kindly to yourself. For example, you might say, “I’m doing the best I can, and it’s okay to make mistakes. I am still worthy of love and respect.” 

Seeking Professional Support 

It’s important to recognize that traumatic experiences significantly impact the formation and shaping of core beliefs. In these cases, it may be beneficial to seek the guidance of a therapist. A trained professional can help you explore the roots of your core beliefs, work through difficult emotions, and guide you in reshaping your beliefs in a healthy and safe way.