Identifying Harmful Core Beliefs
The purpose of this posts are to shed light on what I commonly see in outpatient psychotherapy sessions and the purpose of this post identify negative core beliefs and learn about the impact it has on our mental health.
What are core beliefs? These are our central beliefs of ourselves and how we view the world. When speaking to my clients, I explain it as our inner value system that has been molded through different encounters we have experienced. Every situation shapes our opinions on ourselves, other people, and everything in our life. Over time, some of our core beliefs can become maladaptive and incorrect.
Why is this important? Have you ever muttered the words, “I can’t do this task because I am incapable” or “Nothing ever goes my way”? What about, “I can’t get that job because I am not as qualified as the other candidates.”? Or perhaps you have thought, “I am too fat and ugly”. These are examples of core beliefs that are harmful. Over time, saying these comments or feeling this way about yourself will only cause doubt in your abilities, promote depression and anxiety, and discourage you from applying for that job you want, seeking a promotion, or talking to that person you find attractive. These harmful core beliefs are not rooted in truth, and people disregard the evidence that discredits the faulty thought process.
Often times, it takes therapy to identify the harmful core beliefs. When our inner philosophical ideologies are so entrenched, we do not believe our support system as we have taught ourselves to distrust other people and repetitively tell ourselves nothing will change. In therapy, specifically Cognitive Behavioral Therapy (CBT), our therapist is viewed as an equal to the client as opposed to the superior. This creates a therapeutic alliance which is critical. When rapport is established, we can begin to identify the core beliefs that are problematic to our self-esteem and self-worth.
It is imperative to review the evidence and challenge these negative cognitions. I want to use a personal example to show how it works on a basic level. Several years ago, I had a few opportunities within a company I was employed for to move up within the company. I also had my resume out, and had few interviews for positions I really was excited about. I went on a few of these interviews and was offered several positions. I ultimately turned them down, including the opportunity to move up within the current company. I always justified it by saying I am loyal to my current position or I am satisfied with what I am doing so there was no need for change. What I was really doing was telling myself I should pass on the job because I thought I would fail. I have a strong fear of public speaking that stems even deeper to a fear of being rejected or not respected. I often times would say, “I am not smart enough to do this job” and I would talk myself out of the position. We find ways to blame it on other things because we are not going to say, “I have harmful core beliefs that are adversely impacting my self-esteem, thus holding me back from progressing in my career.” Over time, I began to believe that I was uneducated or not as smart as my peers.
To this day, it’s still something I struggle with. But I can identify these core beliefs and challenge them. I look at the evidence. I have maintained employment, have received kind praise from my peers and clients, and have found a job in a hospital that I absolutely love. I have had opportunities again, and it’s because I am a hard-worker, and am not a failure. Like everything in life, it’s a work in progress.
The key to overcoming harmful core beliefs that are engrained in your though process is to identify them, and challenge to challenge it. These thoughts are automatic, so often times, we do not realize we are even doing it. People often catastrophize certain events where there is a fear or anxiety. For me, it was, “What if I am doing group therapy and begin to choke because I am so nervous and have to run out of the room?” Or, “What if I take the job, and my supervisor thinks the company made a mistake by hiring me?” When I say we need to evaluated the evidence, we must ask ourselves the tough questions. These are:
What if the worst thing happened? How will that impact me that day? What about 30 days later? What about 5 years later?
How likely is it that the worst outcome comes true?
What are some other outcomes that could happen?
In therapy, I tell my clients to replace these negative cognitions with something more realistic and positive. Over time, you will begin to believe it. I promise it’s not instant, and that’s what is hard. People want instant gratification and I understand that. Once you challenge these negative core beliefs and you see that you can do it, or you can overcome the anxiety, it will get easier. Your mental health is no different than your physical health. You have to work at it to see results.
I challenge each and every one of you to evaluate your core beliefs. If you are like me and feel like you are not as qualified as your peers, evaluate the reasons why you feel like that. Write them down. Write down evidence that supports the core beliefs and what does not support it. Then honestly evaluate these reasons and compare them. If we are being truthful, many times the evidence that supports the harmful core beliefs are illogical and faulty. The growth comes this identification process.
We all have our strengths, and we ought to spend more time focusing on what makes us special than tearing ourselves down.
Sources
What Makes Us Think Such Negative Things About Ourselves? | Psychology Today
Core Beliefs (Worksheet) | Therapist Aid
The Negative Core Beliefs Inventory: Development and Psychometric Properties | Springer Publishing
