Core Beliefs

by Jade Caswell, Registered Mental Health Counselor Intern

Have you ever found yourself trapped in destructive behavior patterns or unable to get

what you really want out of life? Negative core beliefs may be getting in the way. By definition,

core beliefs are deeply held assumptions that guide our behavior, how we see ourselves and

perceive the world. For instance, if we hold the core belief that we are boring and unattractive,

we may never have the confidence to try to meet new people or progress in our career.

Because core beliefs shape how we see ourselves and the world, we may ignore any evidence

that is contrary to them, and only accept information that sustains these negative core beliefs.

Core beliefs are often formed early in life, and develop in response to a person's experiences.

For example, if an individual's childhood caregivers did not attend to their needs, they may

form the belief that they are 'unlovable'; or that the world is a 'dangerous place'; Carrying these

beliefs may inform future life choices. Core beliefs may additionally contribute to negative

automatic thoughts, or thoughts that pop into our heads in response to a trigger. If we hold

negative core beliefs, chances are our automatic thoughts will also be negative. Core beliefs

may sound fixed and unchangeable, but the good news is that we can change these negative

core beliefs using principles of cognitive behavioral therapy.

The first step to changing negative core beliefs, is first identifying them. This may look

like identify patterns of thinking, or fixed patterns of thinking about yourself, others or the

world. Look for absolute, rigid or; black and white thinking. Once you identify your negative

core beliefs, it may be helpful to look at areas of your life where these beliefs may be limiting

you, or holding you back from achieving your goals. It can also be beneficial to look at past

successes, or evidence you have against these negative core beliefs. As mentioned previously,

core beliefs tend to cause us to filter out any information that doesn't support them. We can

take back control by looking at positives or successes we may have had that directly challenge

our negative core beliefs. Additionally, using personal affirmations that are directly opposed to

our negative core beliefs can be helpful in changing them. For instance, if we hold the negative

core belief that we are 'worthless'; we may practice an affirmation such, "I am enough as I am";

These are just a few ways that negative core beliefs may be challenged. Participating in

psychotherapy can also be beneficial, as your therapist can help you explore, uncover, and

further challenging these negative core beliefs that keep us stuck. Call our office today to set up an

appointment!

Cognitive Distortions

Depending on the research study, an average person experiences between 6,000 and

70,000 thoughts a day, with the majority of these being negative. Frequently, these negative

thoughts can have an impact on our mood and behavior. When we evaluate our thoughts, we

may observe that a number of them fall under the category of cognitive distortions. The

American Psychological Association defines cognitive distortions as “faulty or inaccurate

thinking, perception or beliefs.” Almost everyone experiences cognitive distortions, however,

for some they may be more frequent and lead to decreased wellbeing. Once we are aware of

these distortions, we can work on challenging them. Participating in psychotherapy can also be

beneficial, as your therapist can point out when you may be experiencing these distortions and

assist you in reframing thoughts. Below are some of the most common cognitive distortions.

Catastrophic thinking: You assume the worst-case scenario will occur in every situation.

Example:

You have a slight head cold, but assume the worst and believe you may be chronically

ill

All or nothing thinking: You view the world in black and white terms, and observe things,

people or places as "all good or all bad".

Example: You are having a bad day, and have the thought: "Everything is always terrible;

nothing good ever happens.”

Mental Filtering: You filter out the positive in each situation, and focus on the negative instead.

Negative details are magnified.

Example: You are generally a good student, but receive a "C" on your last exam. You think to

yourself that you are a poor student, and disregard your past successes.

Emotional Reasoning: You do not consider objective facts, but instead, believe one's own

emotions reflect true reality;

Example: "I am feeling anxious, so I must be in danger.";

Personalization: You assume responsibility for things that are out of your control, take things

personally, or believe others are intentionally excluding or targeting you.

Example: Your friend forgets to text you to hang out; you automatically assume this is because

"you are a bad friend".

By Jade Caswell, Registered Mental Health Counselor Intern

The Gut-Brain Connection

Did you know that your gut health could be related to your mental health and wellness?

The gastrointestinal tract is sensitive to emotions. Sadness, anger, or anxiety can trigger reactions in the gut. If you've ever felt anxious or had "butterflies in our stomach," you know that emotions can influence how we feel physically. For years, researchers knew that anxiety and chronic stress were associated with gastrointestinal conditions, such as IBS. Recent research indicates, however, that there is a bidirectional relationship between brain and gut health. That is, anxiety and chronic stress may contribute to gastrointestinal distress, while inflammation in the GI tract can also send signals to the nervous system that cause mood changes. Neurotransmitters in the gut can also affect the brain and sense of wellbeing, and the gut-brain axis is also related to the immune system.

There are tens of trillions of microorganisms that are found in the gut and help maintain gut health. A balanced gut microbiome may be associated with improved mental and physical wellbeing, while imbalances in the gut microbiome may be associated with GI distress and mood instability. If you struggle with chronic anxiety, stress or depression, with accompanying gastrointestinal distress, it may be beneficial to start altering the bacteria in the gut through nutrient rich and probiotic foods, exercise and stress management techniques. Read more below about lifestyle changes you can make to heal the gut-brain connection.

1. Diet. Research has shown that a few food groups may be responsible for altering gut bacteria and improving brain health. These food groups include omega 3 fatty acids (oily fish), fermented foods (yogurt, kefir), foods high in fiber (nuts, seeds, whole grains), polyphenol-rich foods (cocoa, green tea, coffee) and tryptophan-rich foods (turkey, eggs, cheese). Additionally, taking probiotics supplements can help maintain gut wellbeing.

2. Exercise. Regular exercise and movement has been demonstrated to rebalance gut bacteria and improve gut bacteria diversity. Exercising for only half an hour a few times a week can improve heart, brain and gut health.

3. Reducing stress. Stress management techniques such as mindfulness, guided meditation, progressive muscle relaxation or cognitive behavioral therapy have demonstrated efficacy in positively influencing the gut brain axis, reducing gastrointestinal distress, and improving quality of life. Please reach out to our office today to learn more about stress management opportunities and CBT-focused counseling services!

By Jade Caswell, MA, Registered Mental Health Counselor Intern