How to Spot and Challenge Your Negative Core Beliefs, According to a Therapist

Table of ContentsView AllTable of ContentsCommon Harmful Core BeliefsConsequencesHow Do Core Beliefs Develop?IdentifyingTips

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Table of Contents

Common Harmful Core Beliefs

Consequences

How Do Core Beliefs Develop?

Identifying

Tips

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Without us consciously realizing it, our core beliefs play a large role in our lives. “Core beliefs are deeply rooted beliefs or assumptions that individuals hold about themselves, others, and the world, explainsQuin’c’allen Jones, ACSW, Mental Health Program Director atClear Recovery Center.

Sometimes our core beliefs are factually correct, but often they are not. Whether true or false, they shape our views and impact our behaviors. “They are developed early in life and profoundly shape how we perceive, think, and behave,” says Jones, who notes that we may not even be aware of their influence. Negative core beliefs can lead us to think poorly of ourselves, our lives, and the world around us.

Fortunately, recognizing your own negative core beliefs can help you shift them into a more positive perspective. We’ll examine harmful core beliefs that may be negatively impacting your life, how they may have developed, and what you can do about them.

There are many core beliefs that are harmful to our lives. “Negative core beliefs are often formed as a result of specific events or consistent patterns that negatively affect an individual. These beliefs become engrained without much conscious thought or action,” Jones tells us. Here are examples of some harmful core beliefs.

If you don’t resonate with these beliefs, that doesn’t mean you’re free of negative core beliefs. According to Jones, “Just about any seemingly negative occurrence that someone experiences as they grow up can lead to a negative core belief.”

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Consequences of Harmful Core Beliefs

As you may expect, your negative core beliefs can negatively influence your life. Jones says they “can influence our thoughts, emotions, behaviors, and overall well-being.” He adds, “when we hold negative core beliefs about ourselves, others, or the world around us, they become like invisible filters through which we interpret our experiences.”

Negative core beliefs can make you feel unworthy of having a good life. Jones says that “at times, a constantinner dialogueis created full of negative thoughts, self-criticism, and a persistent sense of not being good enough. In turn, negative core beliefs contribute to negative emotions such as sadness, anxiety, anger, or shame which can make it difficult to experience positive emotions.”

When we hold negative core beliefs about ourselves, others, or the world around us, they become like invisible filters through which we interpret our experiences.—QUIN’C’ALLEN JONES, ACSW

When we hold negative core beliefs about ourselves, others, or the world around us, they become like invisible filters through which we interpret our experiences.

—QUIN’C’ALLEN JONES, ACSW

Your negative core beliefs can impact any and all areas of your life. They can even make you prone to issues such as eating disorders.Jones says the repercussions can span your emotional life, your ability to make sound decisions, relationships, and more.

He notes they “can fuel insecurities,trust issues, and afear of rejectionor abandonment. They can hinder the ability to make decisions and take risks due to thefear of failureor the belief that one is incapable.” He tells us they can limit your potential, personal goals, and ability to pursue meaningful opportunities.

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If you experience symptoms of negative core beliefs, such as “self-sabotage, avoidance and withdrawal, perfectionism,people-pleasing, overcompensation, and fear of taking risks,” according to Jones, you may be holding them and viewing the world through them.

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Ways to Identify Core Beliefs

Even though we can’t avoid having negative core beliefs, we can take action to transform them. The first step for that is identifying them. Jones says that this requires self-reflection and introspection.

He suggests taking the following steps:

While you can undertake this on your own, you don’t have to: Jones says that therapy can help the process. “Engaging in some sort of therapy or mental health treatment can open the door to a better understanding of core beliefs,” he tells us. He adds, “By gaining awareness of your core beliefs, you can embark on a transformative path toward personal growth and empowerment.”

How to Deal With Negative Core Beliefs

Once you have identified your negative core beliefs, you may become overwhelmed at the idea of dealing with them. The first step is to understand that change is possible. “It is absolutely possible to change negative core beliefs into more positive ones,” says Jones. “While core beliefs are deeply engrained, they are not fixed or unchangeable.”

Performing the emotional work necessary to change them may take time. Jones says that when you do that work, “individuals can challenge and reframe their negative core beliefs, fostering more positive and empowering perspectives.”

Challenging and changing your negative core beliefs isn’t one size fits all. Jones recommends any of the following:

Mindfulness can improve your life in regard to core beliefs, as well as in general.To practice mindfulness to change your core beliefs, he suggests:

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2 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Hatoum AH, Burton AL, Abbott MJ.Assessing negative core beliefs in eating disorders: revision of the Eating Disorder Core Beliefs Questionnaire.Journal of Eating Disorders. 2022;10(1):18.Bartlett L, Buscot MJ, Bindoff A, Chambers R, Hassed C.Mindfulness is associated with lower stress and higher work engagement in a large sample of mooc participants.Front Psychol. 2021;12:724126.

2 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Hatoum AH, Burton AL, Abbott MJ.Assessing negative core beliefs in eating disorders: revision of the Eating Disorder Core Beliefs Questionnaire.Journal of Eating Disorders. 2022;10(1):18.Bartlett L, Buscot MJ, Bindoff A, Chambers R, Hassed C.Mindfulness is associated with lower stress and higher work engagement in a large sample of mooc participants.Front Psychol. 2021;12:724126.

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Hatoum AH, Burton AL, Abbott MJ.Assessing negative core beliefs in eating disorders: revision of the Eating Disorder Core Beliefs Questionnaire.Journal of Eating Disorders. 2022;10(1):18.Bartlett L, Buscot MJ, Bindoff A, Chambers R, Hassed C.Mindfulness is associated with lower stress and higher work engagement in a large sample of mooc participants.Front Psychol. 2021;12:724126.

Hatoum AH, Burton AL, Abbott MJ.Assessing negative core beliefs in eating disorders: revision of the Eating Disorder Core Beliefs Questionnaire.Journal of Eating Disorders. 2022;10(1):18.

Bartlett L, Buscot MJ, Bindoff A, Chambers R, Hassed C.Mindfulness is associated with lower stress and higher work engagement in a large sample of mooc participants.Front Psychol. 2021;12:724126.

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