Thought Traps or more formally, Negative Core Beliefs
Negative core beliefs are deeply held convictions we carry about ourselves and the world. They live just underneath the surface. Unlike fleeting thoughts, these beliefs feel absolute and unquestionable. They often form during experiences that overwhelmed our ability to cope, and can happen at any age. The more persistent ones develop in our youth and they persist into adulthood, shaping how we interpret situations and relationships.
Some common examples include:
• “I am unlovable.”
• “I am powerless.”
• “I cannot trust anyone.”
• “I am not good enough.”
Even if someone rationally knows these statements aren’t true, they can still feel emotionally real because they are rooted in unresolved traumatic experiences.
How Negative Core Beliefs Show Up in Daily Life
These beliefs often operate in the background, shaping behavior and emotional responses:
• A person who holds “I am not in control” may struggle with chronic anxiety or hypervigilance or may never ask for a raise at work
• Someone who believes “I am bad” may experience shame and self-sabotage in relationships.
• A person rooted in “I have no voice” may avoid speaking up, even when boundaries are crossed.
Because they are so fundamental, negative core beliefs can influence decision-making, relationship patterns, and even physical health.
How EMDR Addresses Negative Core Beliefs
One of the most powerful aspects of EMDR is its structured way of helping people reprocess painful memories and the beliefs attached to them.
EMDR works by:
1. Identifying the Core Belief – The therapist helps the client notice the negative belief connected to distressing memories. For example: “I am unsafe.”
2. Choosing a Positive Cognition – Together, they identify a healthier, more adaptive belief the client would like to hold. For example: “I am safe now.”
3. Reprocessing with Bilateral Stimulation – Through eye movements, tapping, or tones, the memory is reprocessed. Over time, the intensity of the memory decreases, and the old belief loses its emotional force.
4. Installing the Positive Belief – The client integrates the preferred positive belief at both a conscious and emotional level.
The result is that instead of reacting from a place of “I am powerless,” clients begin to genuinely feel, “I can handle things” or “I am resilient.”
The Transformation
Healing negative core beliefs doesn’t mean erasing the past—it means shifting the power and how that past reacts inside of us. A person may still remember what happened, but instead of carrying ongoing shame or fear, they carry a sense of strength and compassion for themselves.
When EMDR helps shift these beliefs, the change ripples outward. Relationships become healthier, self-worth grows, and the nervous system has more space to relax and heal.
✨ Final Thought
Negative core beliefs can feel like unshakable truths, but they are not permanent. EMDR offers a path to uncover, challenge, and transform them—so people can live from a place of empowerment, resilience, and self-acceptance.
Challenge
See if you can identify any negative beliefs that pop up in your daily life. Leave in the comments section.