We all have core beliefs that shape how we see ourselves, others, and the world around us. These deeply held beliefs often develop early in life and can be influenced by our experiences, relationships, and environment. For many people, these beliefs are positive and empowering. But for others, negative core beliefs, such as "I’m not good enough," "I am unlovable," or "The world is unsafe," can become the lens through which they view everything.
Negative core beliefs can be powerful. They can impact our self-esteem, relationships, and ability to pursue our goals. But the good news is that there are tools available to help change these deeply ingrained patterns of thinking. One such tool is Acceptance and Commitment Therapy (ACT), a therapeutic approach that focuses on psychological flexibility—learning how to accept negative thoughts and feelings while making values-based decisions that promote a meaningful life. So, how exactly can ACT help change negative core beliefs?
Understanding Negative Core Beliefs
Core beliefs are the fundamental ideas we hold about ourselves, others, and the world. They often develop in childhood, influenced by experiences and significant relationships, and can become reinforced over time. These beliefs often become automatic, shaping the way we react to situations, view ourselves, and interact with others. When negative core beliefs take hold, they can lead to feelings of inadequacy, fear, and hopelessness. These beliefs may include:
Negative self-beliefs: "I’m not worthy," "I can’t do anything right," "I’m a failure."
Negative beliefs about others: "People can’t be trusted," "Everyone will eventually hurt me," "I don’t belong."
Negative beliefs about the world: "The world is a dangerous place," "Nothing ever goes right," "I will never be happy."
But just because these beliefs feel true doesn’t mean they are.
What Is ACT, and How Does It Work?
ACT is a type of therapy that helps individuals increase psychological flexibility—essentially the ability to be present with uncomfortable thoughts and feelings while still pursuing what truly matters to them. Rather than trying to change negative thoughts or eliminate unpleasant emotions, ACT encourages individuals to accept these experiences without judgment and focus on taking committed action that aligns with their values.
The core of ACT is built around six processes:
Cognitive Defusion: Learning to distance yourself from negative thoughts.
Acceptance: Embracing difficult emotions and thoughts instead of fighting them.
Present Moment Awareness: Staying grounded in the here-and-now, rather than getting caught up in the past or future.
Self-as-Context: Viewing yourself as more than just your thoughts, feelings, or past.
Values Clarification: Identifying what truly matters to you in life.
Committed Action: Taking concrete steps to live in accordance with your values, even in the face of discomfort.
How ACT Helps Change Negative Core Beliefs
Defusing Negative Thoughts and Beliefs
In ACT, one of the first steps in working with negative core beliefs is to “defuse” them—this means learning to view thoughts as just thoughts, not as truths or facts. For example, instead of thinking “I’m a failure” and accepting that as an absolute truth, ACT helps you recognize that this thought is just one interpretation of a situation, not a permanent or all-encompassing fact.
ACT uses techniques like mindfulness and metaphors (such as imagining thoughts as leaves floating down a stream) to help individuals detach from these thoughts and see them from a different perspective. By realizing that a belief is just a thought, not a reflection of who you are, you can begin to challenge its power.
Acceptance of Negative Beliefs Without Judgment
ACT teaches acceptance—not to endorse or approve of negative core beliefs but to allow them to exist without judgment. Often, we try to push away or fight against negative thoughts and beliefs, which only amplifies their intensity. ACT helps individuals make space for uncomfortable thoughts and feelings, allowing them to exist without needing to act on them or let them dictate behavior.
For example, if someone holds the belief “I’m not good enough,” instead of constantly fighting or trying to prove that they are good enough, ACT helps them accept the discomfort of that belief while still making choices aligned with their values. This practice of acceptance reduces the grip negative beliefs have over time.
Identifying and Focusing on Core Values
ACT encourages individuals to reconnect with their core values—the things that truly matter to them. Core values are different from beliefs; they are more about what gives life meaning. By clarifying what is important to you—whether that’s relationships, creativity, personal growth, or contribution—you can start to shift the focus away from negative self-beliefs and toward a richer, more purposeful life.
For example, if someone’s negative belief is “I’m not worthy of love,” ACT helps them recognize that this belief is holding them back from experiencing meaningful connections. Instead of fighting this belief, ACT helps them clarify their value of connection and take small, committed actions that support that value, like reaching out to a loved one or joining a community group.
Taking Committed Action Aligned with Values
Once values are clarified, ACT encourages individuals to take committed action toward living in line with those values, even in the presence of negative core beliefs. This means you don’t need to wait until you feel “good enough” to act; instead, you take action even when negative beliefs are still present.
For instance, if someone believes “I’ll never be good enough at my job,” ACT helps them break down their values and take small steps toward career growth that are aligned with their values (like learning new skills, offering feedback to others, or taking on a challenging project). These actions, though difficult at first, can start to slowly shift the narrative around negative beliefs by creating new experiences that contradict them.
Creating a New Perspective on Yourself
ACT encourages you to see yourself as more than your thoughts, feelings, or past experiences. This idea of “self-as-context” helps individuals detach from the negative core beliefs that may have once defined their self-worth. Instead of seeing yourself through the lens of "I’m a failure," ACT helps you see yourself as a complex person who can grow, change, and engage with life in meaningful ways.
Start ACT in Asheville, NC
If you’re interested in learning more about ACT or are curious about how you might begin to use ACT to improve your mental health, consider reaching out to our team of caring therapists to discuss personalized strategies through online and in-person support from Strive On Counseling. Don’t let anxiety hold you back any longer—take the courageous step towards a healthier mindset by following these simple steps:
Meet with a compassionate therapist
Begin your journey to healing and relief!
Other Services Offered by Strive On Counseling
At Strive On Counseling, we understand that anxiety and depression are just one part of a larger picture of mental health. That’s why we offer a range of mental health services designed to support your overall well-being. In addition to online trauma therapy, our services include individual counseling, anxiety treatment, EMDR trauma therapy, therapy for men’s issues, mindfulness practices, Buddhist counseling, Cognitive Behavioral Therapy (CBT), and teletherapy/online therapy. Some other resources we offer include guided meditations, a list of books and other useful resources, and online courses. If you would like more information about any of these services, please don’t hesitate to reach out and start your therapy journey in North Carolina today!