Core Beliefs Examples: 60 Common Negative Core Beliefs + How to Change Them

Core beliefs are the deep, long-held beliefs a person has about themselves, other people and the world, such as "I'm not good enough" or "People can't be trusted". In CBT, they sit underneath everyday automatic thoughts and shape how a person interprets almost everything. Negative core beliefs usually fall into three groups: helpless, unlovable and worthless. Below are 60 examples, how to uncover them with the downward arrow technique, and 5 ways to help clients change them.

What are core beliefs in CBT?

In the cognitive model, thinking works on three levels:

Level	What it is	Example
Core belief	A deep, global, rigid belief, often formed in childhood	"I'm unlovable."
Intermediate belief	The rules, attitudes and assumptions that grow from the core belief	"If I say no, people will leave me."
Automatic thought	The quick, situation-specific thought	"She's going to be annoyed I can't help."

Core beliefs act like a filter. Information that fits the belief gets noticed and remembered, and information that doesn't gets dismissed. That's why they can feel like facts, even when there's plenty of evidence against them.

What are the three types of negative core beliefs?

CBT commonly groups negative core beliefs about the self into three categories: helpless (about competence and control), unlovable (about connection and acceptance) and worthless (about value and goodness). Many clients also hold core beliefs about other people and the world.

60 core beliefs examples

Helpless core beliefs

1. I'm not good enough.
2. I'm incompetent.
3. I'm a failure.
4. I'm weak.
5. I'm powerless.
6. I can't cope.
7. I'm out of control.
8. I'm stupid.
9. I'm inadequate.
10. I'm trapped.
11. I can't do anything right.
12. I'm a victim.
13. I'm vulnerable.
14. I'm useless.
15. I'm not capable of changing.

Unlovable core beliefs

16. I'm unlovable.
17. I'm unwanted.
18. I'm different from everyone else.
19. I'm bound to be rejected.
20. I'm bound to be abandoned.
21. I'm unlikeable.
22. I'm boring.
23. I'm too much.
24. I'm a burden.
25. I'm alone.
26. I'm defective.
27. I'm ugly.
28. I don't belong.
29. Nobody could care about the real me.
30. I'm forgettable.

Worthless core beliefs

31. I'm worthless.
32. I'm bad.
33. I'm a bad person.
34. I'm evil.
35. I don't deserve to live.
36. I'm dirty.
37. I'm toxic.
38. I don't matter.
39. I don't deserve good things.
40. I'm worse than other people.
41. I'm shameful.
42. I'm broken.
43. I'm a fraud.
44. My needs don't matter.
45. I'm only worth something if I achieve.

Core beliefs about others

46. People can't be trusted.
47. People will hurt me.
48. People are selfish.
49. Others are better than me.
50. People will take advantage of me.
51. People always leave.
52. People are judgemental.

Core beliefs about the world and the future

53. The world is dangerous.
54. The world is unfair.
55. Life is meaningless.
56. Nothing ever works out.
57. Things will never get better.
58. Bad things always happen.
59. You have to be perfect to survive.
60. Life is a struggle.

Safety note: Beliefs like "I don't deserve to live" can be linked to suicidal thinking. If a client endorses them, complete a risk assessment and follow your organisation's protocols.

How do you identify core beliefs? The downward arrow technique

The downward arrow technique follows an automatic thought down to the belief underneath it by repeatedly asking what it would mean if the thought were true.

1. Start with an automatic thought. "My friend didn't reply to my message."
2. Ask "If that were true, what would it mean?" "She doesn't want to talk to me."
3. Ask again: "And what would that mean about you?" "People get sick of me."
4. Keep going: "And if that were true...?" "Eventually everyone leaves."
5. Stop when you reach a global statement about the self. "I'm unlovable." This is the core belief.

Signs you've reached a core belief: the statement is short and absolute, it applies everywhere rather than to one situation, and the client often has a strong emotional reaction.

5 ways to change core beliefs in therapy

1. Rate the belief and track it over time

Ask the client to rate how strongly they believe it (0–100%), both intellectually and emotionally. Re-rate every few weeks. Change is usually gradual, and seeing the numbers move builds motivation.

2. Build a new, balanced belief

Develop an alternative core belief together, such as "I'm likeable to many people" instead of "I'm unlovable". It should feel believable, not like a forced affirmation.

3. Keep a positive data log

Each day, the client records small pieces of evidence that support the new belief, like a friend asking them to lunch. This counters the filter that screens out disconfirming information.

4. Use a continuum

Draw a line from 0% to 100% (for example, "completely unlovable" to "completely lovable"). Ask the client to place themselves on it, then place others they know. Most clients end up placing themselves somewhere in the middle, which softens all-or-nothing thinking.

5. Do a historical review

Look at where the belief came from and the evidence across different life stages. Understanding why a belief formed, for example as a child making sense of a hard environment, helps clients see it as learned rather than true.

Core beliefs worksheets

• Core Beliefs Worksheet: helps clients identify their core beliefs.
• Self-Worth Worksheets for Adults: for clients with worthless or unlovable core beliefs.
• Self-Esteem Workbook for Teens: confidence-building skills for adolescents.
• Want everything? The Therapist Resource Vault gives you every worksheet, workbook and game in the shop, plus all new releases, for $70 every 3 months.

Related reading: Automatic thoughts in CBT · Cognitive distortions explained · The complete guide to CBT

Frequently asked questions

How are core beliefs formed?

Core beliefs usually develop in childhood and adolescence through early experiences, relationships, temperament and significant events. They often made sense in the environment where they formed, even if they're no longer helpful.

Can core beliefs be changed?

Yes, although they usually change more slowly than automatic thoughts. Repeated evidence-gathering, behavioural experiments and new experiences gradually weaken old beliefs and strengthen new ones.

What's the difference between core beliefs and schemas?

The terms are often used interchangeably. In schema therapy, a schema is broader. It includes the memories, emotions and bodily sensations linked to the belief, not just the belief itself.

What's the difference between core beliefs and automatic thoughts?

Automatic thoughts are quick and situation-specific, like "She thinks I'm boring". Core beliefs are deep and global, like "I'm unlikeable". Many different automatic thoughts can come from a single core belief.

Are there positive core beliefs?

Yes. Beliefs like "I'm capable" or "People are generally kind" are core beliefs too. Most people hold both positive and negative ones, and the negative ones tend to become more active under stress.

These resources are for use by qualified practitioners and don't replace clinical judgement, assessment or supervision.