Revelations Quest Psychology

Core beliefs are deeply ingrained, fundamental assumptions we have about ourselves, others and the world. These assumptions or fundamental beliefs that we have are unconscious, and can be positive or negative.

In short, core beliefs are the lenses we use to view the world, and our place in it. 

Needless to say, how we behave, feel, think, and interpret experiences is influenced by these beliefs, whether we know it or not. With core beliefs, we can have an idea of how we actually feel about ourselves, others and the world we live in. So, they greatly impact our wellbeing/functioning. 

You are probably wondering what these look like on a day-to-day basis. So I will give a few scenarios. 

Scenario no. 1
Let us say you are at work, always trying your best. But no matter how much effort you put in, it feels like no one is noticing; no one is acknowledging all your hard work. It does happen that, sometimes, your colleagues make mention of your progress, or even congratulate you. But perhaps not in the way you needed them to. So, how do you interpret their actions/words? You start thinking, “I am not good enough.” “I am not smart enough.” “I am a failure.” “I do not deserve to be here.”

These thoughts that you would be having are actually indicative of what you really (sub-consciously) believe about yourself; your core beliefs. How would these core beliefs manifest, you ask? You could find yourself constantly trying to overcompensate so that you feel seen/acknowledged; thus proving that you are in fact “smart”, “enough”, “important”, “deserving”, etc., even when there is no need. Another thing you could find yourself doing is not trying at all; giving up, because “why try if I already am all these things?”

Scenario no. 2
You are in a friendship group and you all love one another. You find yourself being very intentional and supportive of your friends. When ever they need you, you avail yourself. But, when you are in need of help, you tell your self “I don’t want to be a burden”. or “My problem is not that much of a big deal, not like so and so’s problem”.

Again, these thoughts are indicative of your core beliefs. If you believe you are a burden or not a priority, you are going behave accordingly. So, you could end up minimising/disregarding your problems/feelings/needs, and/or self-isolating. Another core belief this behaviour might be indicating is, “I cannot rely on other people.”

Where Do Core Beliefs Come From?

Core beliefs are formed during our childhood, based on the experiences we had with our caregivers/parents and environment. As we grow older, they can be influenced (mostly, reinforced) by experiences, relationships, and/or cultural factors.

Growing up, if people in your primary environment made you feel like you were not a priority, you will feel less important and like a burden. And so, will approach every relationship with that understanding. Obviously, this manifests itself in different ways depending on the context (i.e. familial relationships, platonic relationships, professional relationships, interactions with strangers, etc.). 

Core beliefs can also be positive, whereby you believe you are worthy, important and smart. Regardless of whether they are positive or negative, you just have to be mindful of whether how you are behaving, feeling, and interpreting experiences is suitable for within the context you find yourself in. Too much of anything can be unhealthy as well. For example, having too strong/rigid of a belief that you are important might influence you to disregard others, which can cause a lot of interpersonal issues.

Common Negative/Maladaptive Core Beliefs:

• I need to earn happiness
• I need to work hard to keep relationships
• I need to be in control the environment to manage my feelings 
• The world is a dangerous place 
• Even my best efforts are not good enough 
• Once someone knows me, they will lose interest
• Others can only love me if I do certain things
• My emotions are “too much”/ I am too sensitive

Having maladaptive/negative core beliefs is not healthy as it not only impact your wellbeing and functioning, but also the relationships that you find yourself in. Thus, it is very important to challenge them when they start affecting you/those around you.

Challenge The Maladaptive Core Beliefs:

Once you notice a particular core belief might be at play, these are come of the things you can do to challenge them.

 

Steps	Example
1. Identify maladaptive core belief	e.g. ” I am a burden”
2. Develop a new balanced, healthier belief, by asking yourself a question that take into account the positives/negatives or strengths/weaknesses	Prompt: “What truths do I know about myself, others, context, or situation?” Possible Answer/New Belief: Just like me, I know some people might have capacity or help me, while others might not.
3. Challenge the maladaptive/previous core belief	Prompts: “What I am experiencing, are there other ways of understanding this?” “Could it be that my friend does not know how to help me?” “Could it be I was not clear on needing help?”
4. Find support for the new, healthier belief	Possible Answers: “My friend had a long day and could not check up on me.” “I did not ask for help.” “ I was not clear in my communication.”
5. Evaluate your old and new belief	e.g. “The difference between the 2 beliefs is that I was not considerate of how both parties (me/others) were possibly contributing before, as I only made an assumption based on how I felt. What I feel is valid, but it does not mean it is the truth.”

With this example, you can see how one can challenge the unhealthy core beliefs. For some, you might need therapy so you can work through it with someone who is experienced and can guide you. Maladaptive core beliefs can be addressed.

Reflective Question:

• What core beliefs about self, others or the world do you think you might need addressed?
• How have these core beliefs affected you, your wellbeing, functioning and relationships?
• Where do you think these core beliefs stem from?
• What new, healthier core beliefs would you like to have moving forward?