Our core beliefs are the deeply ingrained assumptions we hold about ourselves, others, and the world. These beliefs, often formed early in life, act as a lens through which we interpret our experiences. They influence our thoughts, emotions, and behaviours, shaping how we interact with challenges and opportunities.
When our core beliefs are activated/triggered, it often leads to an intense emotional reaction that may feel disproportionate to the situation. This is because core beliefs are deeply rooted in early experiences, and when triggered, they can evoke the same feelings we had as children. People often describe feeling young, vulnerable, or overwhelmed when their core beliefs are challenged. It can lead to a flood of emotions such as anxiety, shame, frustration, or sadness. These reactions may seem automatic, making it difficult to step back and view the situation objectively. Recognising when a core belief has been activated is an important step towards understanding our emotional responses and making more balanced choices.
Core beliefs can be broadly categorised into four main domains: Control/Choice, Safety/Vulnerability, Perfectionism/Self-Defectiveness, and Responsibility. These categories help us understand why we react the way we do to different situations and provide insight into how our early experiences have shaped our worldview. Exploring these domains can help us gain awareness of our thinking patterns and take steps toward healthier perspectives.
1. Perfectionism/Self-Defectiveness Beliefs
This domain encompasses beliefs about personal worth, competence, and standards for oneself. People with strong perfectionistic or self-defeating beliefs often struggle with self-criticism, feelings of inadequacy, and unrealistic expectations.
These beliefs often develop from childhood messages about achievement and self-worth. Children who receive conditional love—being praised only for success and criticised harshly for mistakes—may internalise the belief that they are only valuable if they are perfect. On the other hand, those raised in supportive environments that encourage learning from mistakes may develop a more balanced sense of self-worth.
2. Control/Choice Beliefs
Control and choice beliefs are about our sense of personal agency—whether we feel we have power over our lives or are at the mercy of external forces. These beliefs influence how confident we feel in making decisions and shaping our future.
These beliefs often develop based on childhood experiences. A child who grows up in an environment where their choices are frequently dismissed or where they witness adults struggling to take control of their lives may internalise the idea that they, too, have little power. Conversely, a child encouraged to make decisions and given opportunities to see the results of their actions is more likely to develop a strong sense of agency.
3. Safety/Vulnerability Beliefs
Safety and vulnerability beliefs influence how secure or at risk we feel in different environments. These beliefs shape our levels of trust, our willingness to take risks, and how we respond to uncertainty.
These beliefs often form in response to early experiences of security or threat. A child who grows up in a stable and predictable environment may develop a strong sense of safety. However, those who experience instability, trauma, or neglect may learn to see the world as unsafe, leading to heightened vigilance and anxiety.
4. Responsibility Beliefs
Responsibility beliefs shape how much responsibility we feel for events, other people’s emotions, and perceived obligations. These beliefs influence our levels of guilt, boundaries, and ability to say no.
These beliefs often stem from early experiences where responsibility was either excessively placed on a child or inconsistently assigned. A child who grows up taking care of others emotionally or physically may develop a heightened sense of responsibility for everything and everyone. In contrast, children raised with a balanced sense of personal and shared responsibility are more likely to develop healthier boundaries in adulthood.
Conclusion
Our core beliefs influence how we navigate the world, interact with others, and respond to challenges. When these beliefs are rigid or negative, they can contribute to stress, anxiety, and self-doubt. By recognising the origins of these beliefs and challenging their accuracy, we can begin to develop a more flexible and empowering outlook.
Understanding the domains of Control/Choice, Safety/Vulnerability, Perfectionism/Self-Defectiveness, and Responsibility can be the first step in reshaping unhelpful thought patterns. By gaining awareness of how these beliefs formed and actively working to challenge and adjust them, we can cultivate a healthier and more balanced perspective on life.
If you recognise yourself in any of these belief domains, it may be helpful to explore them further with self-reflection, supportive discussions, or through therapy.
