Exploring Beliefs with CBT: A Path to Understanding and Change
What are Beliefs?
Our beliefs are the core assumptions we hold about ourselves, others, and the world around us. They're like the invisible lenses through which we filter our experiences. These beliefs shape our thoughts, feelings, and behaviours, often without us even realizing it.
Why Examine Beliefs with CBT?
Cognitive Behavioral Therapy (CBT) recognizes the power of beliefs in influencing our well-being. By examining our beliefs, we can identify and potentially change those that might be:
Irrational or unhelpful: These beliefs can lead to negative emotions and behaviors, such as anxiety, depression, or anger.
Inaccurate or distorted: They may not reflect reality accurately, leading to unhelpful interpretations of situations.
Based on past experiences: While past experiences shape us, holding onto old beliefs can hinder our growth and limit our potential.
In CBT, beliefs are often conceptualized as existing in three interconnected layers:
1. Core Beliefs:
Description: These are fundamental, deeply held views or beliefs about ourselves, others, and the world. They are formed early in life and often operate outside of conscious awareness. They are absolute and generalized.
Examples: "I am unlovable," "The world is dangerous," "I am incompetent."
Impact: Core beliefs significantly shape how we perceive and interpret events, influencing our emotions and behaviours. They act as a lens in which we interpret all situations and events.
2. Intermediate Beliefs:
Description: These are more specific rules, attitudes, and assumptions that stem from our core beliefs. They act as bridges between our core beliefs and how we think and feel in specific situations. They may even protect us from negative core beliefs.
Examples: "I must be perfect to be loved," "I should always please others," "It's dangerous to trust people."
Impact: Intermediate beliefs guide our decision-making, influence our social interactions, and contribute to specific emotional and behavioral patterns.
3. Automatic Thoughts:
Description: These are the rapid, sometimes unconscious thoughts that pop into our minds in response to specific situations. They are directly linked to our intermediate beliefs.
Examples: "I'm going to mess this up," "They're judging me," "I'm not good enough."
Impact: Automatic thoughts significantly impact our emotional state in the moment, triggering feelings like anxiety, sadness, or anger.
The Interconnectedness of the Layers:
These layers are interconnected and influence each other. For example:
Core belief: "I am incompetent."
Intermediate belief: "I must always succeed."
Automatic thought: "I'm going to fail this presentation."
As you can see, the Core Belief of, “I am incompetent” is very general. This person may experience this belief quite frequently and in many situations and not just before this presentation. The intermediate belief is protective of this Core Belief. If they always succeed, they will never be incompetent. However, if they do not succeed, then they will be incompetent. The automatic thought occurs in the moment when they are about to complete the presentation. This automatic thought flows from their Core Belief, that they are incompetent.
CBT will help you identify your Automatic Thoughts, Intermediate Beliefs, and Core Beliefs.
Why is it Helpful?
By examining and modifying our beliefs, we can:
Reduce negative emotions: Challenging unhelpful beliefs can lessen anxiety, depression, and anger.
Improve relationships: More realistic beliefs about others can lead to healthier interactions.
Increase self-esteem: Identifying and changing self-limiting beliefs can boost self-confidence.
Boost resilience: A more positive outlook can help us cope with challenges more effectively.
Example:
Let's say you believe, "I'm not good enough." This belief might stem from past criticisms. CBT can help you:
Identify the evidence: Are there specific instances where you excelled?
Challenge the belief: Are there alternative explanations for past events?
Develop a more balanced belief: Perhaps, "I am capable and have strengths, but I can always learn and grow."
Remember:
Changing deeply held beliefs takes time and effort. However, with the guidance of a therapist and consistent practice, you can cultivate a more positive and empowering belief system.
Click here to learn how Richardson Counselling can help you examine your belief system to recovery from mental illness.
This is for informational purposes only. For medical advice or diagnosis, consult a professional.
