Battle stress by tackling your core beliefs

We have all felt stress and its effects. After all, the experience of feeling threatened and unable to manage stress can significantly impact how we think, feel, and behave.

While stress in small, infrequent doses may not be harmful, “prolonged stressful living can cause havoc on our physical, emotional, and psychological wellbeing” (Boniwell & Tunariu, 2019, p. 132).

Indeed, some day-to-day stress is normal, but it is essential to spot when stress levels are too high, too often. Better awareness can be helpful, including watching out for the following physical indicators:

  • Tense or painful muscles
    Possibly experienced in the shoulders, back, chest, stomach, or head.

  • Digestive issues
    Including nausea, vomiting, diarrhea, and constipation.

  • Heart and blood pressure
    Increased release of stress hormones (cortisol and adrenaline) putting us in fight-or-flight mode can impact heart rate and blood pressure.


HOW TO REDUCE PSYCHOLOGICAL STRESS BY TACKLING OUR CORE BELIEFS

Understanding how we think, react and behave when confronted by stressful situations and anxiety can help us recognize how to better manage stress going forward.

A very powerful tool is investigating our CORE BELIEFS. Our core beliefs can shape how we face up to the difficult times and how we react to stress (Beck, 2011).


Core beliefs are our most deeply held assumptions about ourselves, the world, and others. They are firmly embedded in our thinking, and significantly shape our reality and behaviors. Yet, as the name suggests, core beliefs are precisely that – beliefs rather than facts. Based on childhood assessments, they are often untrue. They are also self-perpetuating. Like magnets, they attract evidence that makes them stronger, and they repel anything that might challenge them. But the good news is that it is possible to change them.

Fill in those questions to help you change your limiting beliefs:

1. Please complete the statements below. Do not spend a long time thinking about them; simply write what comes into your head.

I am……………………………………………………………..

Other people are ……………………………………….

The world is………………………………………………..

2. Now think about these three statements. How do they make you feel? When did you first become aware of these beliefs? Which experiences shaped them? Who in your life may hold similar views?

3. Ask yourself: Do these beliefs still serve me? If not, which beliefs would be more constructive? Write down three beliefs about yourself, other people, and the world which you would like to cultivate going forward:

I am……………………………………………………

Other people are……………………………….

The world is………………………………………..

4. Whenever you become aware that the old core beliefs colour your thinking and interpretations of the world, recall their origins and that they no longer serve you. Try instead to remember your new core beliefs. How would you interpret an event or situation if you viewed it through the lens of your new beliefs?

Good luck and happy to support, always , in your journey towards a thriving YOU!

With love,

Valerie

Valerie Loose