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The 5 Best Strategies for Building Healthy (New) Core Beliefs

22 Min
Healthy Mind
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Dorothy Zennuriye Juno
Psychotherapist & Meditation Teacher
Core beliefs are the well ingrained messages that we in turn accept and believe to be true; even when they are not accurate. In this episode of CBT 'Best Practices' we dive into the ways in which your core beliefs are developed and how they impact your thoughts and decisions for the rest of your life; unless - you learn how to challenge and change a core belief to represent what is healthy and true. This episode is so very important to understand what has held you back; and how you may overcome a limiting belief with what you decide and know to be true. p.s. There is a lot to take in, in each of these episodes of CBT 'Best Practices', including important strategies and tools that you can immediately apply in your life! Listen with a way to take notes so that you can turn each episode into the change that you seek in your life! Well done!! Please join me for more CBT 'Best Practices' here! Namaste!
From the community
51 reflections
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Cherish
Reclaiming Our Truth
During the first five years of our life, we are like a sponge, soaking up all the words and messages we repeatedly heard from our caregivers. Internalizing what we heard and seen, we adopted these beliefs as truth. While we have a mixture of positive and negative core beliefs, it is the negative beliefs that will run our life if we do not actively change them. To change them to more healthy beliefs, we must learn to be mindful of what holds us back and then do the work on these five best strategies. The first best strategy is to build a list of our accomplishments. Dorothy advises to put any and all accomplishments, as nothing is too small. The second strategy is reframing from comparisons. While it is good to praise others for their successes, we must walk our own path and not compare ourselves to anyone else. The third strategy is positive self talk. We must be mindful of when our inner dialogue is self-loathing, critical, and unkind and immediately choose positive self talk instead. Practicing this, we will soon hear less of the negative. As a result, we will find ourselves a little more happier. The fourth strategy is goal setting and achieving. When we find out and go after what we really want instead of what our caregivers wanted for us, we begin to feel a sense of empowerment. Dorothy suggests we celebrate our wins along our path to conquering our goals, as it deepens our resolve and gives us feelings of encouragement. The final strategy is using the power of our mind and visualizing our greatness. An excellent tool to get inspired, visualizing our ideal self as if it has already happened gives us a compelling future to strive for. To keep our North Star in sight, Dorothy suggests we visualize any time we find ourselves still. As we practice these strategies and grow, we will soon see that these negative beliefs that we’ve held onto couldn’t be farther from the truth. Reclaiming our truth, we will not just be surviving our life, we will be thriving in the celebration of our life! Namaste 🙏🏻❤️☮️
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Carleen
Yes, I am different to most people I know but thats what makes me special.
I am now beginning to realise that I am unique, an extremely sensitive and creative person who view on life has always been different to the norm. So what, my brain doesn’t work like that of a “neuro-typical” and it’s am grateful for that. Up until now I have always liked to be different but it always in a quiet and non rebellious way because I didn’t want to be seen. Now at 53 I am no longer inhibited by what others think of me, it’s time to embrace my difference and use my creative gifts to rewrite my core beliefs drawing from my past and present achievements. All the great things I have done all by myself with very little support or guidance. I’m in charge of creating of my life story no one else.
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Ros
Daily meditation mentioned
You mentioned a daily meditation in one of the CBT Introductions and I wondered where I can find that on the Aura app?
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Andrea
The 5 Best Strategies
You are perfect, deserving, worthy. You are good enough just the way you are! You are totally loveable and brilliant
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Beth
CBT Therapy Understanding
I learned I need to really study and implement the various strategies for CBT all the learned NATs need to be reversed & I learned I need to identify my achievements and self talk positively to myself daily. I also need to revisit this episode many times to write down in detail what I need to do in order to heal myself.
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rasa
Very important point(that are core):
-list my achievements and be proud of it -dont compare myself -train my mind for positive - fight negative -set up goals and achieve -visualize my life, personality, looks- the best version of myself❤️‍🔥
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rasa
Very important point(that are core):
-list my achievements and be proud of it -dont compare myself -train my mind for positive - fight negative -set up goals and achieve -visualize my life, personality, looks- the best version of myself❤️‍🔥
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Tamural
Today
Today I had an epiphany that may be pretty obvious to some people, but the action that’s required to make it a reality isn’t so obvious. In fact, it’s probably the least obvious decision to choose from all other choices. Self-care. In a society that glorifies narcissistic behaviors and selfish gain, the idea of putting one’s self before another being seems a bit, well selfish. And, we’re often made to feel guilty for not extending our energy I do more for others freely. In a perfect world, this would be a normal act of love and self-sacrifice. It’d happen organically with no strings attached. It’d be a fulfilling experience for all parties of interest, but alas, it’s not a perfect world and we’re all imperfect people who are doing our best to create lives that we can all feel proud of. This being said, some of the toughest choices to make throughout our lives will involve honing the idea of self-preservation and responding accordingly. The idea of growing up and apart from someone or something you’ve known all your life is scary to say the least, but often times it’s necessary to challenge ourselves to think beyond what has become common and comfortable to us in order to grow and gain all that the universe [God] has created and given us the ability to manifest.
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Ali
Today
I learned the others understand. There is both a reason and solution . Today begins that journey to restore key core beliefs
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Carla
Today I learned
It is not selfish to be proud of my accomplishments and that I should stop focusing on what a haven’t achieved yet.
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Nikki
WOW
i had no idea how much i needed this. and childhood trauma is VERY real.
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Genylee
Thank you Dorothy🦋
I Thank everyone that suffered abused and neglected for taking the time to listen to this wonderful guidance as you declared, just by listening, that YOU ARE WORHTY💜 Don't ever give up on yourself no matter how deep the wounds are.. Wounds heal.. All we have to do is to give it good cleans and care and time will closed up any wounds.. With time, only scars will indicate you have successfully WON🦋💜🦋🐣
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Sandra
My abusive verbal relariknsjip
It is not me onto do j have to stay if I feel badly. It is my boyfriend not being his true higher self at that moment. And even tho his words and actions are hurtful he in that moment is also hurting. It is not my job to allow him to suck my beautiful energy!!! Love it
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Brittney
Changing my view on my core beliefs!
Using positive self talk I'll eventually start believing I am worthy I am loveable and I can make the changes I want and accomplish the goals I align most important to me, not what my caregiver told me I should do, goals chosen exclusively by me! Deeping my resolve to be successful! Visualizing myself in a positive constructive way as if what I want is already here in the present moment, feeling confident, empowered. I am capable of how I ideally want to be.
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Gisella
Core beliefs
The impact of some events and repeated messages - although perhaps indirect at times - are completely ingrained in me and I in turn have been putting out that energy about myself without realizing it. Changing my core beliefs about not being lovable and not deserving are certainly at the root.
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Bob
Mind Pictures
The mind works in pictures, make them large and positive! Thank you
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Huy
I felt calm and confirmed in my already existing knowledge
And also that these kinds of courses don’t help when you are in the middle of the shit because your emotions overwhelm you and you can not receive. The work with a person is much better.
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Maria
Core beliefs
Thinking about this made me sad yet felt freeing. I grew up with a number of negative core beliefs imposed by my family’s culture and religion. I need to work on this because I don’t own my success and sometimes feel like an imposter. I am great and I need to now believe it and get beyond fear that sometime’s grips me.
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Dan
Today
I really like Dorthy’s meditations and CBT’s. They both really hit some with me. I really appreciate this session as it takeaways I can and will work on.
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Amanda Peralta
CBT
This was a very informative podcast. I am going to listen to it again and pay more attention. I really need this in my daily life. I believe this could be the exact thing I have been looking for to help with my view of things because of my childhood.
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Rikke
Amazing lesson
I learned that I can change the way I feel by visualising a better future
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Julie
I felt;
I felt good today, visiting a friend in need! He was very depressed, and I felt helpful, and needed!
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Tammy
I am in control of my thoughts
I can change my thinking about myself. I am in control of my thoughts and feelings. I desire to reach my full potential and I can. I’m can turn off the negative self talk.
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Kim
Strategies for building healthy core beliefs
I need help challenging and re-writing my negative core beliefs. They have been with me for so long. I can’t think of positive examples to challenge the negativity
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Margaux
Amazing
five steps are a great guide to changing my core beliefs and I’m grateful to have learned about them
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Marie
I am not what I believe myself to be
I learned that I doubt myself a lot and put myself down a lot because I was taught that by a lot of people through out my life when In actual thought I am deserving I am worthy
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Debb
Please tell me which meditation follows after this podcast?
Thank you, it’s been very insightful listening to this. I’ve made notes, notes need the meditation.
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Marcella
I needed and need to know this…
I am not the thoughts that run through my mind. Those are negative core beliefs that weren’t even put there by me, but were ingrained in me. I must actively and diligently change those beliefs.
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Rai 🌟☀️💎
Day 1
Today I noticed that I’d let myself fall into listening to someone who wasn’t in the high vibrations I desire and i let myself go there, leaving me sad weak and very bad. After listening to Dorothy’s voice for 1/2 the way through I started to really enjoy it and realize I was breathing slower and deeper and feeling more relaxed and like I had a good friend here with me, and like I was being seen. Thank you for this
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Jodi
Feeling on this session
Thank you Dorthy for this information. I began to have tears. It is very real for me, realizing the pain of critical self talk and the roots from which they occur. I will be putting this to use. May everything good in existence bless you for your help. I am grateful. 💗🙏🌸
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Amanda
Insightful
I learned that how we view ourselves begins at a very early age. I have always struggled with confidence, especially in relationships. After listening to this session i am very motivated on gaining a better understanding of what may have/is driving this. I also found it very insightful regarding the tools that were provided, in order to begin the process of changing my negative thinking. I have always been a modest person who has achieved many significant acknowledgements but i never really gave myself the recognition or allowed myself to genuinely be proud of the goals that i have achieved. Through recognition i can see how my confidence would grow. Great session.
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Heather
What I learned
I learned that my mind is conditioned with negative self-talk and it has affected my mental health. I’ve held onto this for my whole life and this has caused it to be harder for me to move forward. Thank-you for understanding.
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Jacqui
I recognised the truth in what was said about early life learning and how it link’s with me now!
I learned I do need to focus on retraining my thoughts about myself
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Carol
Thank you.
Exactly what I need to work on. I’m an elder recovering from a brain hemmorage and shaky about my “elderhood.” Just retired 3 months ago. A lot to embrace.
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Jennifer
Core Beliefs
Everyday, I am learning something new about myself and what are the core beliefs that I have held for so long about myself. I am in a place that I often end up with no internet here to go but around the same block to return here yet again. I will intentionally use the 5 strategies given to begin my new journey. Namaste
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Sheila
Stuck
Nice app all the way around. Probably the very best for younger members.
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Sue
Core beliefs
I realized that I often speak to myself negatively.. and compare myself to others reinforcing these beliefs. I am going to try and change this
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Susan
Building new core beliefs
I doubt myself even when I don’t think I do. I feel like I’m not good enough and my negative stories I tell myself derives from anxiety and fear. What if others see what I see…that I’m not good enough smart enough lovable enough capable enough…FEAR. Even when I devalue myself I also put off the image to others that I know more than them and capable of anything. But I fear that I’m going to be found out that this isn’t true. So I am processing and mindful of my thoughts to reaffirm positive thoughts and stop my negative talk. I want to change and am changing because it isn’t true. I know ever new and good step forward is making me a more happier person inside and out. I am retraining my mind. Seeing my vale and worth. Do… 1) make a list of accomplishments no matter how small 2) reframe from comparisons with others…be happy for others and walk my own path 3) positive self thoughts and talk to self…no negative or critical statements to self 4) goal settings and achievements…what’s important to me 5) visualize my greatness…see it as if it is already here…visualize myself as I want to see myself Reclaim my truth
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Patrick
Inner dialogue
I learned that our inner dialogue is powerful. Equally as powerful as our spoken word. To rewrite our core beliefs takes time, patience and practice but is possible with the guidance and help of others who surround us. The people we choose to be around have a large impact on who we are and who we become. Using visualization to overcome messages we ourselves are responsible for (and are likely guilty of putting out there ourselves), regardless of who contributed to instilling them, is important to rewriting our inner dialogue so that we can bear good fruit.
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Kailey
Ugh
I wrote down a lot of quotes and the app won’t let me exit this thing I clicked on
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Kailey
Quotes
“What if others find out that I am not what they think I am?” “There is no need to blame your caregivers or others for what you were taught to believe and for what has caused you to doubt yourself” “..focus on understanding that you learned to value yourself and less on what you are worth and capable of…”
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Tracey
22/3/22
My core beliefs aren’t my parents fault, that I learned them
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Petra
Great and awesome insight!
I learned that I will follow my own path with the the help of these strategies. Thank you to the great teacher🙏🏻
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Dorothy
Negative core beliefs
My main negative core beliefs are that I’m too screwed up to have a healthy relationship, that I’m not talented/smart/good enough to achieve the things I secretly dream of doing, and that it’s embarrassing and self-serving to demand respect. Looking back these thoughts have impacted every choice I’ve made and stopped me from doing what I truly wanted to do.
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Dawn
Self talk
I learned about negative self talk. I realize that I do this without even thinking about it. Now I have strategies to change!
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Meg
Changing core beliefs
My original caregivers and society as a whole gave me constant reminders of how limited my life would be because I’m female. I’ve known this for a long time and felt angry at them and it. Dorothy just provided a big reset about looking away from them and toward a healthy me right now. Very profound session and I’ll revisit it often.
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Brittany
I feel alone, and crazy. After listening to the video, .I now can pay attention to it and feel my body With positive vibes and I can trust my full potential
I learned that everyone got issues they have to learn to cope and trust
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Fran
Five practice to rewire inaccurate core beliefs
1 list accomplishments 2 never compare to others 3 practice positive self talk I am successful I am more than capable I am beyond lovable I add value to the lives of others 4 set goals important to me, relish achieving not what anyone else shoulds on me 5 visualize my great, see myself in my ideal Wooooah.
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Rick
Insightful.
I learned that it is important to manage your core beliefs to keep them in line with the right path.
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Amber
Great Summary of Techniques (below)
In this track, Dorothy outlines the following techniques to change negative core beliefs: 1-Instead of to do lists, make a list of your successes (even small daily ones) and past accomplishments 2-Refrain from comparing yourself to others, honor the achievements of others, and know that your worth does not depend upon others 3-Mindfully recognize negative self talk when it happens, then deliberately engage in repetitive positive self-talk (affirmations) instead to rewire your brain until you automatically respond positively 4-Plan a list of goals (personal goals, not what is expected of you by others) and honor each milestone and accomplishment achieved in obtaining them, no matter how small 5-Repeatedly Visualize Your Greatness/Ideal Self and imagine it happening in real time so that your brain may get used to the idea of you being happy and fulfilled This really takes a great deal of guess work out of CBT self help techniques!
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Deanne
Self worth
I’m worthy and stop saying I’m not. Say positive things about myself.