Often, our beliefs operate quietly in the background. Like water, sunlight and soil determine the health of a plant, our beliefs steadily influence our emotional states and the overall quality of our lives, the way we respond to everyday situations, work, stressors, and relationships.
When working with clients through a cognitive behavioral therapy (CBT) framework, one of the most meaningful parts of the work is identifying the beliefs that shape how clients see themselves and the world around them. In CBT, we typically spend the most time examining two types of belief structures: intermediate beliefs and core beliefs.
Intermediate Beliefs
Intermediate beliefs are the attitudes, rules, and assumptions we carry about ourselves, other people, or the world and how it operates. Think of these beliefs like water to a plant: they help determine its day-to-day health, for better or worse.
These beliefs often sound like:
- “I have to handle everything myself.”
- “If I make a mistake, people will think less of me.”
- “I should always be productive.”
They are often developed when we are young and tend to be partly subconscious — we may not realize we’ve been guided by them until we pause and look more closely. They shape our reactions, emotional responses, and behaviors.
Core Beliefs
Core beliefs sit deeper. These are the broad, global beliefs we hold about ourselves, others, or the world. Think of core beliefs as the soil the plant is rooted in: its pH and nutrient levels determine whether that plant thrives or withers.
Examples of negative core beliefs that often emerge in depression include:
- “I’m unlovable.”
- “I’m incompetent.”
- “I’m worthless.”
Not all core beliefs are negative. Some are adaptive and supportive. But when someone is experiencing depression, anxiety, or trauma responses, core beliefs often become harsh, absolute, and self-limiting. They’re “core” because the primary filter through which a person interprets their experiences and conceptualizes themselves.
Shifting Perspectives
In cognitive behavioral therapy, a large portion of our work is focused on identifying beliefs, understanding where and how these beliefs developed, how they are reinforced, and how they show up today. Once we can see a belief clearly, we can begin to work with it by exploring its validity and restructuring distorted or inaccurate beliefs.
This may include:
- Developing a framework to identify beliefs
- Strategies to challenge and restructure distorted beliefs
- Practices to help create distance from distorted beliefs without becoming consumed by them
The goal is to create new, adaptive and accurate belief structures that can be validated by one’s experience, create flexibility, and support a person in relating to themselves with more compassion and curiosity. Like repotting a plant into healthy soil or giving it pure water at the proper intervals, clients can adjust their beliefs so they have the internal support necessary to grow and thrive to the fullest extent possible.
Next Steps
If you are curious about how your own beliefs may be shaping your emotional experience, or if you’re struggling with patterns that feel hard to change, therapy can help you explore them gently and effectively.
We offer therapy in San Diego and statewide in California via telehealth.
Schedule an appointment here, or call (619) 693-8327.
You don’t have to untangle this alone.
