How to Re-Write Negative Beliefs and Heal from Self-Doubt
By Growth Era Counseling and Wellness
The Stories We Tell Ourselves
"I’m not good enough."
"Nothing ever works out for me."
"I always mess things up."
These are just a few examples of negative core beliefs — the deeply rooted thoughts we carry, often without realizing it. They shape how we see ourselves, how we interact with others, and how we navigate the world. And even though these beliefs often come from past experiences or survival strategies, they can silently hold us back from living fully.
The good news? You can re-write them.
At Growth Era Counseling & Wellness, we help clients identify, challenge, and replace these beliefs so they can live with more confidence, connection, and clarity. Here’s how that process works.
What Are Negative Core Beliefs?
Negative core beliefs are deep-seated, automatic thoughts we hold about ourselves, others, or the world. They often form in childhood or after repeated difficult experiences — especially when we didn’t have the tools, support, or safety to process what was happening.
Some common negative beliefs include:
"I’m unlovable."
"I’m weak."
"People will always leave me."
"I can’t trust anyone."
"I don’t deserve happiness."
These beliefs aren’t facts — they’re interpretations your brain made to make sense of emotional pain. The problem is, when left unchecked, they become self-fulfilling prophecies that reinforce cycles of shame, anxiety, and self-sabotage.
Where Do These Beliefs Come From?
Negative beliefs are often learned through:
Childhood experiences (e.g., neglect, criticism, inconsistent caregiving)
Trauma (including emotional, physical, or relational trauma)
Cultural or systemic messages about worth, identity, or safety
Repeated rejection, failure, or abandonment
Your nervous system and subconscious mind learn to protect you from future hurt — sometimes by believing the worst about yourself or others as a form of emotional armor.
Can You Really Change These Beliefs?
Yes — but not through toxic positivity or just “thinking happy thoughts.” Re-writing negative beliefs takes intention, repetition, and compassion. This is the heart of much of the work we do in therapy: identifying the beliefs that no longer serve you and creating space for new, empowering narratives.
The Process of Re-Writing Negative Beliefs
Here’s how it often works in a therapeutic setting:
1. Awareness
Start noticing your automatic thoughts. What do you say to yourself when you make a mistake? When you're alone? When someone compliments you?
2. Identify the Core Belief
Often, surface-level thoughts point to a deeper core belief. For example:
“I’ll never get this right” → core belief: “I’m a failure.”
3. Explore the Origin
When did you first start believing this? What experiences taught you this message? Did someone project their own pain onto you?
4. Challenge the Belief
Ask:
Is this belief 100% true?
What evidence do I have against it?
Would I say this to someone I love?
5. Create a New Belief
Examples of re-framed beliefs:
“I’m doing my best, and that’s enough.”
“I deserve love, even when I’m struggling.”
“I can learn and grow from mistakes.”
6. Practice and Reinforce
New beliefs need repetition — just like the old ones did. Journaling, affirmations, therapy, and self-compassion practices can all help.
Healing Is a Re-Writing Process
You are not broken — you’ve been responding to difficult messages, environments, and systems for a long time. But those responses don’t have to define you anymore.
Therapy is where many people begin the re-writing process. It’s a space to be witnessed, understood, and gently challenged — to build a relationship with yourself that is rooted in truth and worth, not fear or shame.
How Growth Era Counseling & Wellness Can Help
Our therapists are trained in approaches that help you rewire your beliefs and heal from the past, including:
Cognitive Behavioral Therapy (CBT)
Internal Family Systems (IFS)
Trauma-informed and somatic practices
Culturally affirming and identity-centered therapy
Whether your negative beliefs stem from childhood trauma, cultural disconnection, or years of perfectionism, you don’t have to carry them alone.
Ready to Re-Write the Narrative?
Schedule a free consultation today!