9 Essential Things to Know About Spotting Negative Beliefs

Hello again!

Last time, we talked about Auto Thoughts—those quick, reflexive thoughts that zip through your mind and subtly shape your experience. We looked at how noticing them is a powerful step toward creating a healthy inner ecosystem.

Today, we’re zooming out a little to look at the next Marker: Beliefs. These are deeper, more structural. If Auto Thoughts are the bricks of your inner world, Beliefs are the framing—the invisible structure that holds your story in place.

Let’s walk through nine essential things to know about spotting negative Beliefs.

1. Beliefs shape your worldview

According to Merriam-Webster, a belief is “something that is accepted, considered to be true, or held as an opinion.” Beliefs help you make sense of your experience and interact with the world around you. Some you’ll recognize right away. Others? They’re so ingrained, you may not even realize they’re there.

Try asking: What are the most important beliefs playing into my life story?

2. Beliefs are planted

We aren’t born with beliefs—they’re shaped by our upbringing, environment, and culture.

For example, I was raised in the Midwest, where “hard work” is a deeply held value. That belief drives how I spend my time, how I gauge my worth, and how I imagine others see me. You may have similar beliefs about work, relationships, or self-worth that were planted early—and now operate almost automatically.

Try asking: Which of my beliefs were planted by a source I might no longer want to emulate?

3. Beliefs can foster belonging

Beliefs can offer comfort and connection. Think of the relief you feel when you’re around someone who “just gets” you—it’s often because you share similar beliefs.

When I adopted two baby goats, Leo and Orion, they saw me as a kidnapper at first. But after regular feedings of warm goat’s milk, their worldview shifted. Eventually, they stuck to me like glue. It reminded me: beliefs can change surprisingly fast when there’s trust, nourishment, and a new story.

Try asking: What beliefs helped me fit into my family, my workplace, or my spiritual community? And which have I outgrown?

4. Beliefs impact your inner terrain

Just like sunlight nourishes plants—but can also burn them—some beliefs nurture growth, while others quietly damage our inner terrain. Especially those that hide behind social norms or family loyalty.

Try asking: What’s the condition of my inner terrain? Can I name three beliefs that are shaping it?

5. Some beliefs are deeply tied to survival

We may cling to certain beliefs because they’ve kept us safe—socially, emotionally, or even physically. This is especially true for negative beliefs we formed in childhood or under pressure.

Here are some I’ve heard (and held):

• I’m unlovable
• It’s safer to be silent
• I take up too much space
• I’m the “dumb one”

They may sound harsh. But if we accepted them early and never examined them, they can run the show.

Try asking: Which of my beliefs feel fused to my identity—or my survival?

6. Beliefs vs. Auto Thoughts: Know the difference

Auto Thoughts are usually fleeting and repetitive, like “I’m a mess” or “This is never going to work.” Beliefs are more foundational and persistent. You might not say them aloud, but they form the basis of those thoughts.

For example, the thought “I look terrible” might be supported by beliefs like:

• I’m unattractive
• Being attractive is unsafe
• Looking good takes energy I don’t have

Seeing this difference helps you work at the right level—not just patching a thought, but addressing the structure underneath.

7. Beliefs can be hard to spot

Two clues to help you find them:

• Observability: Auto Thoughts are easier to notice because they repeat. Beliefs often fade into the background.
• Perceived validity: Beliefs feel more true—even when they’re not. That sense of truth makes them harder to challenge.

Spotting a belief requires slowing down and asking: Do I really believe this? And where did it come from?

8. Beliefs often prevent change

Let’s say you want to shift from “I look terrible” to “I look great.” If that leap feels impossible, a hidden belief is probably anchoring the old thought in place.

Wanting to change the thought won’t work unless you bring the belief into the light and question it.

Try asking: Where do I feel stuck? What belief might be holding that stuck place in place?

9. Auto Thoughts can create Beliefs

The relationship works both ways. When a thought is repeated often enough, especially during emotional moments, it can harden into a belief.

“I’m not enough,” thought over and over again, becomes a lens through which you see the world. And once it settles in, you stop questioning it.

Try asking: Are there thoughts I repeat so often they’ve started to feel like truth?

Can beliefs be changed? Absolutely.

The beautiful thing about beliefs is that they aren’t fixed. Even long-held, deeply rooted beliefs can shift when we bring them into awareness and experiment with new perspectives. That’s part of what this series is about—learning how to gently uncover, examine, and ultimately rewire the beliefs that no longer serve us. In upcoming episodes, we’ll explore specific tools to help you do just that.

Thanks for reading. I’d love to hear from you. What beliefs have shaped your life—or which are you ready to retire?

Until next time,
Judith