Our beliefs shape the way we perceive and interact with the world around us. They are the foundation of our thoughts, feelings, and behaviors. The two forms of beliefs that I want to focus on for this article are core beliefs and intermediate beliefs. Understanding the difference between these two types of beliefs can help us gain a deeper understanding of ourselves and others.
Core beliefs and intermediate beliefs shape our thoughts and actions. Intermediate beliefs come from friends, family, and society, influencing our thoughts. Core beliefs are deeper, and developed from repeating these intermediate beliefs. Addressing both in therapy is beneficial, but working on intermediate beliefs often brings quicker progress. Understanding this difference is crucial for therapists to effectively help each individual.
Before we go any further, let’s take a moment to learn more about the blocks of cognitive behavioral therapy (CBT), in intermediate and core beliefs specifically. For all things discussed here, there have been hundreds of evidence-based, self-paced CBT Workbooks published to help you on this journey.
What Are Intermediate Beliefs?
Intermediate beliefs are beliefs that are connected to specific situations or experiences. They are more flexible and can change over time. Intermediate beliefs are often more conscious than core beliefs and may be based on clear evidence and past experiences.
For example, if someone struggles with social anxiety, they may have an intermediate belief that they will embarrass themselves if they speak up in a group setting. This belief is probably connected to a specific situation and can be challenged and changed with new evidence or experiences.
The way I help my clients identify the intermediate beliefs is pretty simple. If you notice someone else’s voice in your head either criticizing or narrating your feelings, that’s an intermediate belief. Another way to find them is if you have this feeling should do something because of the beliefs or expectations of others.
What Are Core Beliefs?
Often, core beliefs were initially intermediate beliefs. But over time, that constant repetition of the intermediate belief morphs into a core belief that we hold.
Core beliefs are deeply ingrained assumptions that we hold about ourselves, others, and the world. They often begin forming in childhood and can be influenced by our family, culture, and experiences. Core beliefs are the lenses through which we view the world and ourselves. They are often unconscious and so deeply ingrained that we may not even be aware of them.
For example, if someone grew up in an environment where they were constantly criticized and belittled, they may develop an assumption that “I’m not good enough”. This belief may influence how they see themselves, behave, interact with others, and make decisions.
One of the ways I help people uncover these assumptions is by identifying the voices in their heads. Typically, the voice that represents our core beliefs is our own voice. This is one of the many reasons why values are so powerful and influential.
Core Beliefs Are One of the Most Impactful Things We Can Change
Understanding the difference between core beliefs and intermediate beliefs is important for personal growth and healing. Core beliefs are deeply ingrained and can be challenging to change, but identifying and understanding them can help us make more conscious choices and create a more positive self-image.
Using therapy to gradually shift unhelpful core values to be more positive is some of the most powerful work we can do. It can be slow work, though. One of the activities I regularly do with clients is the core values list activity. I will talk in-depth about that activity here. I have gotten feedback over and over that this is one of the most helpful activities for my clients.
Intermediate Beliefs Are More Easily Confronted
Intermediate beliefs are more flexible and can be challenged and changed with new experiences and evidence. By identifying and challenging these patterns, we can change our perspectives and create new ways of thinking and interacting with the world around us.
Therapy can be a helpful tool for identifying and changing both core and intermediate beliefs. A therapist can help you explore your values and understand how they may be distorting your thoughts, feelings, and behaviors. They can also help you develop new beliefs and coping strategies to support your personal growth and healing. The best way to challenge something is to first identify it.
Ideally, we want to try to confront and shift the intermediate beliefs that are not helpful before they turn into unhelpful core beliefs through repetition. Exploring intermediate beliefs can be a great place to start, because we can start to see progress relatively quickly.
How Can Cognitive Behavioral Therapy (CBT) Help Reframe Negative Beliefs
Cognitive behavioral therapy can be beneficial for those that want to reframe distorted and dysfunctional thoughts. Pushing back against these thoughts can help us understand cognitive distortions that are present. There is ample evidence out there to show that CBT can drastically improve our overall mental health.
By working with a therapist that uses CBT, you can dramatically improve your overall attitude and invite more positivity into your life. That therapist can help you challenge maladaptive dysfunctional beliefs and begin shifting negative core beliefs.
You can also check out the numerous CBT Workbooks that have been published. They are all full of activities that you can do on your own to take the next steps towards the life you want.
Final Thoughts
Understanding the difference between core beliefs and intermediate beliefs is an important step toward personal growth and healing. By identifying and challenging our beliefs, we can create new ways of thinking and interacting with the world around us.
Therapy can be a helpful tool for starting this shift and can provide a supportive environment for exploring and changing our beliefs.
If this is work that you think you would like to start, and you live in Maine, I would be honored to hear from you and see how we can meet your goals. If you are not ready to take that leap into therapy, no worries! Check out the core values list activity here, and see what you learn.
Until next time,
