Introduction

Have you ever caught yourself thinking, “I’m a failure” or “Something bad is going to happen”? These thoughts can feel automatic and overwhelming, but they are often rooted in something deeper: your core beliefs. In our previous article, we talked about automatic negative thoughts (ANTs), the quick and intrusive thoughts that fuel anxiety. Today, we go a level deeper and explore where those thoughts come from. By understanding and identifying your core beliefs, you can begin to unravel the patterns that keep you stuck in fear and self-doubt.

What Are Core Beliefs and How Do They Relate to Anxiety?

Core beliefs are deeply held, fundamental ideas we carry about ourselves, others, and the world. They shape how we interpret experiences and influence how we feel, think, and act. Think of them as the lens through which we see everything.

Everyone has core beliefs. The difference is that when someone struggles with anxiety, these beliefs are often negative and rigid. They can take control over our thoughts, emotions, and behavior.

For example, a core belief like “People always leave me” can trigger an automatic negative thought such as “They did not call me today because they do not like me.” The thought seems situational, but it is actually powered by the deeper belief underneath.

What Causes and Forms Core Beliefs?

Core beliefs often begin forming early in life through repeated experiences and interactions with significant people like caregivers, teachers, or early partners.

For instance, if as a child you repeatedly heard phrases like “You are so slow” or “Let me do it, you will just mess it up”, you may have developed a belief that you are not capable or intelligent. That belief gets reinforced over time, especially if similar experiences continue to happen.

Core beliefs also form during emotionally intense events, such as a traumatic breakup or abandonment. If your first partner disappeared without explanation, you might have created a core belief like “People I love will eventually leave me.”

Once formed, these beliefs can shape your behaviors, your relationships, and even how you approach life. They often keep you stuck in patterns of anxiety, mistrust, and hypervigilance.

5 Common Types of Core Beliefs According to Psychology

Core beliefs can generally be grouped into a few key categories. Here are some of the most common:

1. Beliefs About Your Sense of Worth

• “I am not good enough.”
• “I do not deserve love.”

These beliefs make you feel unworthy, which can lead to perfectionism, people-pleasing, or self-sabotage.

2. Beliefs About Other People

• “People cannot be trusted.”
• “Others will always hurt or abandon me.”

These beliefs make it hard to form or maintain secure relationships. You may feel distant, suspicious, or overly dependent.

3. Beliefs About Your Own Capability

• “I cannot handle things on my own.”
• “I always need help.”

These beliefs can leave you feeling helpless and overly reliant on others, affecting your independence and confidence.

4. Beliefs About Failure

• “I always fail.”
• “No matter what I do, I will mess it up.”

These create a fear of taking risks or trying new things and are often linked to procrastination or perfectionism.

5. Beliefs About Bad Things Happening

• “Something bad is always around the corner.”
• “The world is dangerous.”

These foster a constant state of fear and hyper-alertness, which fuels chronic anxiety.

How to Recognize Your Core Beliefs

So how do you figure out what your core beliefs are?

Start by writing down your automatic negative thoughts, just like we discussed in the previous article. Then, ask yourself reflective questions such as:

• “What does this thought say about me?”
• “What would it mean if this were true?”
• “Why would that be so bad?”

This method, called Socratic questioning, helps you dig below the surface thought to uncover the core belief driving it.

For example, if your ANT is “What if I forget my lines?”, asking yourself “Why would that be bad?” might lead to: “Because then people will think I am a failure.” Now you have identified the deeper belief: “I am a failure.”

Recognizing these patterns is the first step toward healing.

2 Ways to Challenge and Change Core Beliefs

Once you are aware of a core belief, it is time to challenge it. There are two powerful methods we often use in therapy:

1. Cognitive Restructuring

This technique involves gathering evidence for and against the belief.

Let’s say your core belief is “I am a failure.”
Yes, you might find some examples where you made mistakes. But also ask:

• What are times I succeeded?
• What achievements am I proud of?
• What would I say to a friend who believed this about themselves?

You are not looking for perfection. You are looking for balance. This is how we widen our perspective and bring in the full truth—not just the distorted version anxiety wants us to believe.

2. Exploring the Source

This involves going deeper into your past to understand where the belief began.

Ask yourself:

• When did I first feel this way?
• Who might have taught me this belief, directly or indirectly?
• What happened in my life that reinforced this idea?

This reflection can be healing, especially when done with a therapist. It allows you to emotionally process what was once overwhelming and to rewrite the internal narrative.

We cannot change the past, but we can repair how it lives in us today. This is the essence of inner child work, and it can be a powerful step toward emotional freedom and self-acceptance.

Take-Home Message

What is the core belief that has been shaping your life? Is it “I am not good enough”, “I will always be alone”, or “People cannot be trusted”? Be honest with yourself. Name it. And then ask: Is this belief true? Is it helpful?

If it is a belief that was born from pain, rejection, or trauma, know that it can be challenged and changed. It is not who you are; it is something you learned. And what is learned can be unlearned.

If you need help identifying or working through your core beliefs, our team of psychologists is here for you. We specialize in supporting individuals who are struggling with anxiety, trauma, depression, burnout, and relationship challenges. Book a session and let us support you in the process of healing and self-discovery.

You are good enough. Your feelings matter. You deserve to live free from the grip of anxiety. Take good care of yourself.