Understanding Core Beliefs: The Foundation of Anxiety

Welcome to this deep dive into the world of core beliefs and their profound impact on our anxiety levels. If you've ever felt trapped by persistent feelings of inadequacy, fear, or worthlessness, this post is for you. We'll explore how these negative or limiting core beliefs, often deeply rooted in past experiences and traumas, can fuel anxiety and significantly affect our daily lives. You will learn how to identify and challenge these beliefs, paving the way for improved mental well-being. This blog post supplements our recent podcast episode featuring the incredible Sabrina Trobak, author of "Not Good Enough: Understanding Your Core Belief and Anxiety." If you haven't already, be sure to listen to our conversation here for an even more in-depth understanding of this critical topic.

Who is Sabrina Trobak?

Before we delve into the intricacies of core beliefs, let's take a moment to introduce Sabrina Trobak. Sabrina is a Registered Clinical Counselor and the author of the book, Not Good Enough: Understanding Your Core Belief and Anxiety. She is based in Fort St. John, British Columbia, and brings over 20 years of experience in education, along with a Master’s in Counselling Psychology, to her practice. She is dedicated to helping clients uncover and transform the limiting core beliefs often linked to trauma and anxiety. Sabrina founded Trobak Holistic Counselling, also serves as a clinical supervisor, and is a sought-after public speaker and podcast guest. Her engaging approach, often infused with humor and practical insights, makes complex mental health topics easier to understand, empowering individuals with tools to enhance self-worth and emotional well-being.

What Are Core Beliefs?

Core beliefs are fundamental assumptions about ourselves, others, and the world around us. They act as a filter through which we interpret experiences and make decisions. These beliefs are often formed in early childhood and solidified by repeated experiences throughout our lives. They operate largely outside of our conscious awareness, influencing our thoughts, feelings, and behaviors in subtle yet powerful ways.

Think of core beliefs as the foundation upon which we build our sense of self. They can be positive and empowering, such as "I am capable," "People are generally good," or "The world is a safe place." However, when core beliefs are negative or limiting, they can lead to a range of emotional and psychological difficulties, including anxiety, depression, and low self-esteem.

Some common examples of negative core beliefs include:

• "I am unlovable."
• "I am incompetent."
• "I am worthless."
• "The world is a dangerous place."
• "People can't be trusted."

These beliefs, even if they are not consciously acknowledged, can significantly impact how we navigate relationships, pursue goals, and respond to challenges. Understanding what core beliefs are and how they operate is the first critical step in addressing their negative impact on our lives.

The Origin of Core Beliefs: Past Experiences and Trauma

Core beliefs are not formed in a vacuum; they are deeply rooted in our past experiences, particularly those that occurred during our formative years. Early childhood experiences with parents, caregivers, and peers play a crucial role in shaping our fundamental assumptions about ourselves and the world. These experiences can be positive and nurturing, fostering healthy core beliefs, or they can be negative and traumatic, leading to the development of limiting and self-defeating beliefs.

Traumatic experiences, such as abuse, neglect, or witnessing violence, can have a particularly profound impact on core belief formation. When a child experiences trauma, their sense of safety and security is shattered, leading them to develop beliefs that help them make sense of the world and protect themselves from further harm. For example, a child who experiences repeated criticism from a parent may develop the core belief "I am not good enough." Similarly, a child who is abandoned or neglected may develop the core belief "I am unlovable."

Even seemingly less traumatic experiences can contribute to the formation of negative core beliefs. Consistent disapproval, unrealistic expectations, or a lack of emotional support can all lead to feelings of inadequacy and worthlessness. The key is not necessarily the severity of the experience but rather the interpretation the child makes of that experience. A child's unique temperament and coping mechanisms also play a role in how they process and internalize experiences.

It's important to remember that core beliefs, once formed, tend to be resistant to change. They become ingrained in our subconscious mind and act as a filter through which we interpret new experiences. This means that even when we have evidence that contradicts our negative core beliefs, we may still cling to them, unconsciously seeking out experiences that confirm our existing worldview.

How Core Beliefs Fuel Anxiety

The link between core beliefs and anxiety is significant and well-documented in psychological literature. Negative core beliefs can act as a constant source of stress and worry, creating a fertile ground for anxiety to flourish. When we hold beliefs such as "I am incompetent" or "The world is a dangerous place," we are more likely to perceive threats, anticipate negative outcomes, and experience heightened levels of anxiety in response to everyday situations.

For example, someone with the core belief "I am unlovable" may experience intense anxiety in social situations, fearing rejection and constantly seeking validation from others. They may misinterpret neutral cues as signs of disapproval and avoid forming close relationships to protect themselves from potential hurt. Similarly, someone with the core belief "I am incompetent" may experience performance anxiety at work, constantly worrying about making mistakes and failing to meet expectations. This anxiety can lead to procrastination, avoidance, and ultimately, a self-fulfilling prophecy of underperformance.

Core beliefs can also contribute to anxiety through the process of cognitive distortions. Cognitive distortions are irrational patterns of thinking that amplify negative emotions and distort reality. For example, someone with the core belief "I am worthless" may engage in all-or-nothing thinking, seeing themselves as either a complete success or a complete failure. They may also engage in catastrophizing, exaggerating the potential consequences of minor mistakes. These cognitive distortions, fueled by negative core beliefs, can significantly exacerbate anxiety and create a cycle of negative thoughts and feelings.

Furthermore, negative core beliefs can impact our coping mechanisms. People with negative core beliefs might develop unhealthy coping strategies such as avoidance, substance abuse, or compulsive behaviors to manage their anxiety. While these strategies may provide temporary relief, they ultimately reinforce the underlying core beliefs and perpetuate the cycle of anxiety.

Identifying Your Core Beliefs

Identifying your core beliefs is a critical step in breaking free from the grip of anxiety. Because core beliefs operate largely outside of our conscious awareness, it can be challenging to pinpoint exactly what they are. However, with careful self-reflection and a willingness to explore your thoughts, feelings, and behaviors, you can begin to uncover the underlying assumptions that shape your experience of the world.

One helpful technique is to pay attention to your automatic thoughts. Automatic thoughts are the spontaneous thoughts that pop into your head in response to specific situations. These thoughts are often related to your core beliefs and can provide valuable clues about what those beliefs might be. For example, if you consistently think "I'm going to fail" before a presentation, this could be an indicator of the core belief "I am incompetent."

Another useful exercise is to examine your patterns of behavior. Do you consistently avoid certain situations or people? Do you tend to sabotage your own success? These behaviors can often be traced back to underlying core beliefs. For example, someone who consistently avoids social gatherings may have the core belief "I am unlovable" or "I don't belong."

You can also use journaling to explore your thoughts and feelings in more depth. Write about situations that trigger anxiety and pay attention to the recurring themes in your writing. Ask yourself questions such as: What am I afraid of? What do I believe about myself in this situation? What do I believe about others?

Working with a therapist or counselor can also be incredibly helpful in identifying your core beliefs. A therapist can provide a safe and supportive space for you to explore your past experiences and identify patterns of thinking and behavior that are related to your core beliefs. They can also offer guidance and support as you begin to challenge and transform those beliefs.

Challenging and Transforming Limiting Core Beliefs

Once you have identified your core beliefs, the next step is to challenge and transform those that are limiting or negative. This is not always an easy process, as core beliefs are deeply ingrained and often resistant to change. However, with persistence, self-compassion, and the right tools, it is possible to rewrite your inner narrative and create a more positive and empowering sense of self.

One effective technique for challenging core beliefs is cognitive restructuring. Cognitive restructuring involves identifying the negative thoughts and beliefs that contribute to your anxiety and then challenging the validity of those beliefs. This can be done by gathering evidence that contradicts your negative beliefs and developing more balanced and realistic alternatives.

For example, if you have the core belief "I am incompetent," you might start by listing all the times you have succeeded at something. You can also ask friends and family members to provide examples of your strengths and accomplishments. By gathering evidence that contradicts your negative belief, you can begin to weaken its hold on you.

Another helpful technique is to practice self-compassion. Self-compassion involves treating yourself with the same kindness and understanding that you would offer to a friend. This means acknowledging your imperfections, accepting your limitations, and forgiving yourself for your mistakes. When you practice self-compassion, you create a more supportive and nurturing inner environment, making it easier to challenge negative core beliefs.

It's also important to challenge the origins of your core beliefs. Remind yourself that the beliefs you formed in childhood may no longer be relevant or accurate in your current circumstances. You are not the same person you were when those beliefs were formed, and you have the power to choose new beliefs that support your growth and well-being.

Practical Tools for Improved Mental Well-being

In addition to challenging and transforming core beliefs, there are several practical tools that can help improve your overall mental well-being and reduce anxiety. These tools include:

• Mindfulness Meditation: Mindfulness meditation involves paying attention to the present moment without judgment. This practice can help you become more aware of your thoughts and feelings, allowing you to observe them without getting caught up in them. Regular mindfulness meditation can reduce anxiety, improve focus, and promote a sense of calm and well-being.
• Deep Breathing Exercises: Deep breathing exercises can help to activate the parasympathetic nervous system, which is responsible for the body's relaxation response. These exercises can be particularly helpful in moments of acute anxiety, as they can quickly lower your heart rate and blood pressure.
• Regular Exercise: Exercise is a powerful tool for reducing anxiety and improving mood. Physical activity releases endorphins, which have mood-boosting effects. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
• Healthy Diet: A healthy diet can also play a role in reducing anxiety. Eating plenty of fruits, vegetables, and whole grains can help to stabilize blood sugar levels and provide your body with the nutrients it needs to function optimally. Avoid processed foods, sugary drinks, and excessive caffeine, as these can exacerbate anxiety.
• Social Support: Connecting with others and building strong social connections can provide a buffer against stress and anxiety. Spend time with friends and family members who support and uplift you. Consider joining a support group or volunteering in your community.

Sabrina Trobak's Approach: Humour and Practical Insights

Sabrina Trobak's approach to helping individuals understand and overcome their limiting core beliefs is both refreshing and effective. She infuses her work with humor, making complex mental health topics more accessible and relatable. This approach helps to create a safe and non-judgmental space for individuals to explore their deepest fears and insecurities. Sabrina also emphasizes practical insights, providing concrete tools and strategies that individuals can use to challenge and transform their negative core beliefs.

In her book, "Not Good Enough: Understanding Your Core Belief and Anxiety," Sabrina offers a step-by-step guide to identifying and challenging core beliefs, as well as practical exercises for building self-compassion and resilience. She also shares personal anecdotes and case studies, illustrating how core beliefs can manifest in different ways and how they can be overcome. Her blend of humor, empathy, and practical wisdom makes her a highly sought-after therapist, speaker, and author.

Conclusion: Empowerment Through Understanding Core Beliefs

Understanding core beliefs and how they impact our anxiety levels is a powerful step towards greater mental well-being. By identifying and challenging the negative or limiting core beliefs that drive our anxiety, we can begin to rewrite our inner narrative and create a more positive and empowering sense of self. This journey requires self-reflection, self-compassion, and a willingness to challenge the assumptions that have shaped our experience of the world. The tools and strategies discussed in this post, along with the insights shared in our recent podcast episode with Sabrina Trobak, can provide you with a roadmap for transforming your core beliefs and reducing your anxiety. Remember to listen to the full episode here for even more of Sabrina's wisdom. Embrace the process of self-discovery and remember that you have the power to create a life filled with joy, fulfillment, and inner peace.