Print What are core beliefs?
Cognitive Behavioral Therapy (CBT) is a widely-used form of psychotherapy that focuses on the connection between thoughts, feelings, and behaviours. One of the key concepts in CBT is the idea of core beliefs. Core beliefs are deeply held beliefs that individuals have about themselves, others, and the world around them. These beliefs can be both positive or negative, conscious or unconscious and often reflect broad generalised judgements.
Core beliefs are formed on the basis of our experiences and interactions with others. They are often developed early in life or during stressful and traumatic periods. Factors such as our upbringing, family dynamics, culture, societal norms, experiences at school can also influence core beliefs.
How do they impact me?
Core beliefs act as the lens through which we see the world and can have a significant impact on the way you interpret experiences, process information and interact with others and the world around you. Thus, people with different core beliefs might experience and interpret the same situation in different ways, and think, feel and behave differently. Unhelpful or negative core beliefs, even if inaccurate, can therefore lead to negative automatic thoughts. Negative automatic thoughts are habitual and pop into our minds in response to certain situations or triggers.
See below for an example of how two different people can interpret the same situation differently based on their core belief.
Situation: Two people receive a bad grade on the same test
| Core belief | Automatic thought | Feeling | Behaviour | |
| Person A | I am incapable | I never do anything correctly.. What’s the point? | Depressed | Drops out of the course |
| Person B | I am mostly capable if I have put work into it. | I did badly because I did not revise enough for this test. | Disappointed | Signs up for the re-sit with revision plan. |
Uncovering your core beliefs
The first step in addressing negative core beliefs is to identify them and become aware of them. This can be done through therapy sessions, self-reflection, and journaling. By recognizing and naming these beliefs, you can begin to understand how they are impacting your own thoughts, actions and mental health. You can try to look for patterns, or themes in your own thinking and emotions. For example, think about the situations you typically find difficult and thoughts that come up in these situations. Are there certain labels you use to describe yourself or others? There are three main types of negative core beliefs about the self:
- Helplessness
- Unlovability
- Worthlessness
Below you can find some common negative core beliefs people have:
- I am unlovable
- I am worthless
- I am a failure
- I am not good enough
- I am ugly
- I am stupid
- I am weak
- I am a loser
- The world is dangerous
- The would is unpredictable
- People are not to be trusted
Changing your core beliefs
Once negative core beliefs have been identified, you can begin to challenge these beliefs and replace them with more accurate, realistic ones. By identifying and challenging negative core beliefs, you can break the cycle of negative thinking and develop more realistic, adaptive beliefs, leading to improved mental health and a more fulfilling life. Your therapist can help you to do this in treatment or you can use the thought record in the app to help you challenge some of your beliefs.
Resources:
https://www.therapistaid.com/therapy-worksheet/core-beliefs
Beck, J. S. (2020). Cognitive behavior therapy: Basics and beyond. Guilford Publications.
