Trauma has a profound impact on our lives, shaping not only our immediate reactions but also our deep-seated core beliefs. These beliefs act as the fundamental lens through which we view ourselves, others, and the world. Understanding and working with core beliefs in therapy can be a powerful tool for overcoming trauma and facilitating lasting change. This blog explores what core beliefs are, how they influence our behaviour and emotional responses, and strategies to challenge and reshape these beliefs for a healthier, more fulfilling life.
What Are Core Beliefs?
Core beliefs are deeply ingrained assumptions that form the foundation of our worldview, influencing how we perceive ourselves, others, and the world around us. These fundamental beliefs, often developed during early childhood and reinforced through repeated experiences, shape our self-esteem, relationships, and overall mental health.
Far from being mere thoughts, core beliefs are entrenched in our cognitive framework, guiding how we interpret events and make decisions. For example, a core belief of worthlessness might lead you to see feedback as criticism rather than as constructive advice, affecting your self-esteem and decision-making.
These deep-seated convictions often manifest as absolute, generalised statements that can significantly impact our emotions, behaviours, and interactions. Recognising and understanding these core beliefs is essential for identifying and challenging them, especially in therapy.
I am…., People are…., The World Is….
There are three fundamental categories of core beliefs that shape how we perceive ourselves, others, and the world around us:
“I am …” statements
These core beliefs pertain to how we perceive ourselves and often influence our self-esteem and identity. They are typically rigid and self-critical, which can lead to self-defeating behaviours and persistent feelings of inadequacy. Examples include:
"I am worthless" - This belief suggests that we lack value or worthiness. It can lead to feelings of inadequacy and a tendency to avoid opportunities for fear of failure or rejection.
"I am unlovable" - Believing that we are incapable of being loved can lead to difficulty forming or maintaining relationships and may cause us to push others away.
"I am a failure" - This belief might stem from past experiences of not meeting our own or others' expectations and can result in chronic self-criticism and avoidance of new challenges.
"People are …" statements
These core beliefs involve our perceptions of others and can impact how we interact with people and build relationships. They often lead to generalisations and assumptions that can influence social interactions and trust levels. Examples include:
"People are unreliable" - Believing that others cannot be trusted or counted on can lead to isolation, difficulty in forming close relationships, and a general sense of mistrust.
"People are judgemental" - This belief may arise from past negative experiences or a tendency to interpret others' actions as critical. It can result in heightened self-consciousness and a fear of judgement in social situations.
"People are manipulative" - Viewing others as deceitful or self-serving can cause us to be overly cautious or suspicious in interactions, potentially leading to conflict or withdrawal from social engagement.
"The world is …" statements
Core beliefs about the world reflect our understanding of the broader environment and can shape how we approach life's challenges and opportunities. These beliefs often influence our overall outlook on life and our sense of safety. Examples include:
"The world is dangerous" - Believing that the world is inherently unsafe can result in excessive anxiety, avoidance of new experiences, and a general sense of fear or hyper-vigilance.
"The world is unfair" - This belief can stem from experiences of injustice or inequality and may lead to a feeling of helplessness or frustration with systemic structures.
"The world is unpredictable" - Viewing the world as chaotic or unstable can contribute to feelings of insecurity and a lack of control over our life.
Common Negative Core Beliefs
Prevalent negative core beliefs that people might hold include:
Helplessness - This belief involves feeling incompetent, inadequate, or incapable. When you have this belief, you can often feel powerless to change your circumstances and may struggle with low self-esteem and chronic self-doubt.
Unlovability - This core belief is characterised by the conviction that you are unworthy of love or connection. You may often struggle with forming or maintaining close relationships and have a deep-seated fear of rejection.
Worthlessness - Feeling insignificant or burdensome to others, this belief can lead to profound feelings of inadequacy and isolation. You may feel that your presence is a problem or that you have little to offer.
Failure - The belief that you are, or will be, a failure. This can lead to a fear of trying new things or taking risks due to the expectation of inevitable failure.
Inadequacy - The feeling that you are not good enough, capable, or competent in comparison to others. This can affect personal and professional areas of your life, leading to anxiety and avoidance of challenges.
Rejection - The belief that you will always be rejected or excluded by others. This can result in social anxiety and avoidance of social situations.
Unworthiness - A deep sense of not deserving good things, happiness, or success. This can lead to self-sabotaging behaviours and a reluctance to pursue opportunities.
Vulnerability - The belief that you are always at risk of being hurt or harmed, either emotionally or physically. This can lead to hypervigilance and avoidance of situations perceived as dangerous.
Guilt/Shame - The belief that you are inherently bad, flawed, or deserving of punishment. This can be a result of past mistakes or perceived moral failings.
Abandonment - The fear that significant others will leave or abandon you. This can cause clinginess, jealousy, or a reluctance to form close relationships.
Mistrust - The belief that others cannot be trusted and are likely to hurt, deceive, or take advantage of you. This can result in difficulty forming and maintaining relationships.
Control - The need to maintain control over everything and everyone to feel safe. This can lead to high stress and strained relationships due to a lack of flexibility and trust in others.
The Reality of Core Beliefs
It's important to understand that these negative core beliefs are not factual truths, but internalised messages often formed from past experiences, particularly traumatic ones. These beliefs are deeply ingrained but they are not immutable. Just as they were learned over time, they can be unlearned and replaced with more positive, realistic beliefs.
These negative core beliefs are essentially cognitive distortions — incorrect thoughts that reinforce negative thinking. Recognising that these beliefs are not objective truths is the first step towards changing them. In therapy, you can work on challenging and reshaping these beliefs, using strategies such as cognitive restructuring and behavioural experiments.
By questioning the validity of these beliefs and gathering evidence that contradicts them, you can begin to dismantle their power over your thoughts and behaviours. With consistent effort and support, you can develop new, healthier core beliefs that lead to improved self-esteem, better relationships, and a more positive outlook on life.
The Cycle of Confirmation
Core beliefs can create a self-perpetuating cycle where we unconsciously seek out evidence that confirms our negative beliefs while dismissing or ignoring evidence that contradicts them. For example:
Selective attention - If we believes we are worthless, we might focus on instances where we feel rejected or unsuccessful, reinforcing our belief while ignoring positive feedback or successes.
Confirmation bias – We might interpret neutral or ambiguous situations in a way that aligns with our core beliefs. For instance, if we believe that people are unreliable, we might interpret a minor lapse in a friend’s behaviour as evidence of this belief.
Self-fulfilling prophecies - Negative core beliefs can influence behaviours in ways that confirm the beliefs. For example, if we believe we are unlovable, we may distance ourselves from others, leading to further feelings of loneliness and reinforcing the belief.
Understanding and addressing these core beliefs is crucial in therapy because they can deeply influence how we experience and respond to trauma. By identifying and challenging these beliefs, we can begin to break the cycle of negative reinforcement and work towards a more balanced and positive perspective.
Identifying Core Beliefs
To address core beliefs in therapy, it's crucial to first identify them. Here are some strategies to help uncover these deep-seated beliefs:
Reflect on negative thoughts - Pay attention to recurring negative thoughts and write them down. Look for patterns in the thoughts and the underlying beliefs.
Notice emotional reactions - Strong emotional responses to situations can indicate underlying core beliefs. For example, an intense reaction to perceived criticism might point to a belief in your worthlessness.
Examine behaviour patterns - Behaviours, especially those that are self-sabotaging or counterproductive, can be driven by core beliefs. For instance, chronic avoidance of challenges might stem from a belief in incompetence.
Seek feedback - Trusted friends, family, or therapists can offer valuable insights into your behaviours and thought patterns, helping to reveal hidden core beliefs.
Challenging and Changing Core Beliefs
Once you've identified a core belief, the next step is to challenge and change it. Here's a structured approach to transforming core beliefs:
Identify the core belief: Clearly define the core belief that is causing negative thoughts and behaviours.
Gather evidence: Collect evidence that both supports and contradicts the core belief. This helps create a balanced perspective.
Challenge the belief: Actively question the validity of the core belief. Consider alternative explanations and perspectives.
Conduct behavioural experiments: Test the core belief in real-life situations through small experiments. For example, if you believe you're unlovable, engage in social activities to test this belief.
Replace with positive beliefs: Develop and reinforce positive, realistic beliefs. Use affirmations such as:
Replace "I'm not good enough" with "I am good enough and continually improving."
Replace "I am unlovable" with "I am lovable and capable of forming meaningful relationships."
Replace "I am incompetent" with "I am capable and competent, and I learn from my experiences."
Practice new behaviours: Engage in behaviours that align with your new, positive beliefs. This reinforces the change and helps solidify new patterns.
Monitor emotional shifts: Observe changes in your emotional state as you work on changing your core beliefs. Positive shifts can provide motivation to continue.
Maintain new beliefs: Regularly review and reinforce your new beliefs. Be prepared for old beliefs to resurface and have strategies to reaffirm your new perspectives.
The Power of Repetition and Action
Changing core beliefs is not a simple or immediate process. It takes consistent effort, patience, and a strategic approach. Initially, new beliefs may feel foreign or inauthentic, but with dedicated practice, they can become a natural part of your thinking and behaviour. This transformation involves both repetition and action, which work together to rewire your brain and reinforce new patterns of thought.
Repetition Creates New Neural Pathways
Repetition is a fundamental element in changing core beliefs because it helps create and solidify new neural pathways in the brain. The brain is highly adaptable — a concept known as neuroplasticity. When you repeatedly affirm and engage with a new belief, your brain forms new connections that support this belief.
Neural Pathway Formation: Each time you repeat a positive affirmation or engage in behaviour consistent with your new belief, you activate and strengthen neural pathways associated with that belief. Over time, these pathways become more robust, making the new belief more ingrained and automatic.
Reduction of Old Pathways: As you strengthen new pathways, the old, negative pathways associated with previous core beliefs become less active. This process helps diminish the automaticity of old, unhelpful beliefs.
By consistently practicing new beliefs, you are effectively rewiring your brain to support a more positive and realistic worldview.
Act "As If"
The concept of "acting as if" involves adopting behaviours and attitudes that align with your new beliefs, even if they feel uncomfortable or unnatural at first. This practice is crucial for bridging the gap between belief and behaviour.
Behavioural alignment - Acting as if your new belief is true helps align your actions with your desired belief. For example, if you are working to change a belief of unworthiness to one of competence, you might start by taking on new challenges or responsibilities that reflect this belief.
Overcoming discomfort - It is normal to feel discomfort when your actions are inconsistent with your previous beliefs. However, this discomfort is part of the process of adjusting to new ways of thinking and behaving.
Building confidence - As you continue to act "as if," you may start to notice positive outcomes and reinforcement of your new belief, which helps build confidence in your new self-concept.
Fake It Till You Make It
"Fake it till you make it" is a practical approach to integrating new beliefs into your life. This doesn’t mean being inauthentic but rather giving yourself the opportunity to experience and embody your new belief.
Exposure to new experiences - By "faking it," you expose yourself to situations and behaviours that align with your new belief. For example, if you are working on believing you are lovable, you might put yourself in social situations where you can practice and receive positive reinforcement.
Evidence accumulation - As you engage in behaviours aligned with your new belief, you gather evidence that supports and validates the new belief. Over time, these experiences help the new belief feel more authentic and less like a facade.
Internalisation - The more you practice and accumulate evidence, the more the new belief becomes integrated into your sense of self. Eventually, the new belief feels less like an act and more like a true reflection of your identity.
Patience and Persistence
Changing deeply held core beliefs is a gradual process that requires patience and persistence. It’s important to recognise that belief change doesn’t happen overnight and to stay committed to the process.
Acceptance of the process - Understand that it’s normal for the process of belief change to be slow and non-linear. You might experience setbacks or moments of doubt, but these are a natural part of the journey.
Celebrating small wins - Pay attention to and celebrate even small changes in your thoughts, feelings, or behaviours. These small victories are evidence of progress and can provide motivation to continue working on your beliefs.
Continuous effort - Remain consistent in practicing new beliefs and engaging in behaviours that support them. Persistence is key to reinforcing new neural pathways and making the new beliefs a stable part of your cognitive framework.
Transforming core beliefs through repetition and action is a powerful process that can lead to significant personal growth and healing. By consistently practicing new beliefs, acting as if those beliefs are true, and maintaining patience and persistence, you gradually rewire your brain and create a more positive and authentic self-concept. Remember, belief change is a journey, and every step forward, no matter how small, is a step towards a healthier, more fulfilling life.
Important Considerations
Gradual process - Changing core beliefs is gradual and may involve resistance or discomfort. Be prepared for this as part of the process.
Professional help - For deeply ingrained or distressing core beliefs, seeking professional help can be beneficial. Therapists can provide guidance and specialised techniques to facilitate change.
Positive changes - As you work on changing your core beliefs, you may experience improvements in mental health, relationships, and overall quality of life. These changes can serve as motivation to continue your personal growth journey.
Conclusion
Core beliefs play a significant role in how we experience and respond to trauma. By identifying, challenging, and changing these beliefs, we can pave the way for healing and transformation. Therapy offers valuable tools and strategies to work with core beliefs, ultimately helping individuals develop a more positive, realistic worldview. Remember, while the process may be challenging, it is possible to reshape your beliefs and cultivate a healthier, more fulfilling life.