So where do limiting beliefs come from? How do they originate and develop? Here are some factors that psychologists have identified as contributing to the formation and continuation of limiting beliefs:

• Early Childhood Experiences: Many limiting beliefs originate from early childhood experiences, especially during the formative years. Messages received from parents, caregivers, or significant others can shape one's self-perception. Constant criticism, rejection, or unrealistic expectations can lead individuals to internalise negative beliefs about their abilities, worth, or potential.

• Social and Cultural Conditioning: Society and culture play a significant role in shaping beliefs. Cultural norms, societal expectations, and stereotypes can influence individuals to adopt certain beliefs about what is possible or acceptable for them based on factors like gender, race, or socioeconomic status.

• Negative Self-Talk: The way individuals talk to themselves, often referred to as self-talk, can reinforce limiting beliefs. Negative self-talk involves a continuous stream of pessimistic thoughts that undermine confidence and self-esteem.

• Fear of Failure or Rejection: Past failures or experiences of rejection can lead to the development of limiting beliefs. The fear of repeating such experiences may cause individuals to set unrealistically low expectations for themselves to avoid potential disappointment.

• Cognitive Biases: Cognitive biases, such as confirmation bias (favouring information that confirms existing beliefs) or self-serving bias (attributing success to internal factors and failure to external factors), can contribute to the maintenance of limiting beliefs.

• Lack of Positive Role Models: A lack of positive role models or exposure to individuals who have overcome similar challenges can contribute to the perception that certain achievements or success is unattainable.

• Traumatic Experiences: Traumatic events can significantly impact one's beliefs about themselves and the world. These events may lead to the formation of limiting beliefs as a way of coping with the trauma.

• Reinforcement from The Environment: Limiting beliefs can be reinforced by the environment in which individuals find themselves. If friends, family, or colleagues share similar beliefs, it can create a reinforcing cycle that sustains these negative perceptions.

• Fixed Mindset vs. Growth Mindset: Psychologist Carol Dweck (2012) introduced the concepts of fixed mindset and growth mindset. Individuals with a fixed mindset believe that their abilities and intelligence are fixed traits, leading to the adoption of limiting beliefs. Conversely, those with a growth mindset believe in the potential for improvement and are more likely to overcome limiting beliefs.

Beliefs About Yourself: These are the beliefs you hold about your own abilities, characteristics, and potential. They can be positive e.g. “I am capable and competent” or negative e.g. “I am not good enough”. These beliefs significantly influence your self-esteem, confidence, and actions.

For example:

• Helplessness/Inferiority: This includes beliefs associated with personal incompetence, vulnerability, and inferiority. It includes beliefs such as “I’m not smart enough”, “I’m not talented enough”, “I’m not good enough”, or “I can’t handle problems or setbacks”.

• Unlovability: This includes beliefs associated with the fear that you're incapable of having close relationships and attention. It includes beliefs such as “I’m not worthy of love or happiness” or “I’m not attractive enough”.

• Worthlessness: This includes beliefs associated with believing you are morally flawed in some way, and that you believe you’re insignificant, a burden to others, and worthless. It includes beliefs such as “I’m a failure”, and “The world would be better off without me”.

Beliefs About Others: These are the beliefs you hold about other people in your life and how they see you which can affect your relationships and interactions. They can be general e.g. “People are inherently good” or specific e.g. “My boss doesn’t appreciate my work”.

For example:

• Everyone is judging me
• No one loves me
• People will hurt me
• People aren’t trustworthy
• I can't rely on anyone but myself

Beliefs About The World: These are the beliefs you hold about how the world works and what is possible. They can be optimistic e.g. “The world is full of opportunities” or pessimistic e.g. “The world is a dangerous place”. These beliefs shape your worldview and influence your decisions and actions.

For example:

• It's impossible to achieve my goals
• The world is unfair
• I have no control over my life
• Good things don't happen to me
• The world is a dangerous place

It’s important to remember that these beliefs are not a reflection of reality, because beliefs are not facts they are simply interpretations or perceptions of experiences.

Belief systems are the stories we tell ourselves to define our personal sense of “reality” and they can contain aspects of life purpose, morality and empirical reality. Every human being has a set of belief systems that they utilise, and it is through these mechanisms that we individually “make sense” of the world around us.

Belief systems shape our individual code of conduct and extend beyond personal ethics, providing a backbone to cultural groups and shaping significant aspects, including politics, legal structures, religious, philosophical, ideological and cultural norms.

Belief systems influence our actions by defining our perception of reality and guiding our responses to life events. They influence our attitudes, behaviours, and decision-making processes, ultimately shaping how we interact with the world around us.

Belief systems fundamentally influence human behaviour in several ways:

• Guiding Decision and Actions: Our belief systems provide a framework for understanding the world. They help us decide what is right and wrong and influences our decisions and behaviours accordingly.

• Influencing Perception and Reaction to Life Events: Our belief systems influence how we perceive, interpret, and react to the environment around and things that happen in your life. They act as a lens through which we view reality, affecting our thoughts, emotions, and responses to various situations.

• Shaping Attitudes and Communication Styles: Our beliefs often determine our communication style and attitudes towards people, events, and situations.

• Providing Purpose: Our belief systems, particularly religious or spiritual ones, provide a sense of purpose or meaning in life. This can motivate individuals to pursue certain goals or behave in certain ways.

• Creating Social Cohesion: Shared belief systems can foster a sense of community and belonging, encouraging cooperation and shared norms among group members.

• Coping Mechanism: Belief systems can also serve as a coping mechanism, helping individuals deal with difficult situations by providing comfort, hope, and explanation for life’s challenges.

Belief systems are complex and can vary greatly among individuals and cultures. They can evolve over time as individuals gather new information and experiences. It's always important to respect the belief systems of others, even if they differ from our own.

Below is a Belief Code video demonstration with Guy Shahar from Heartful Healing so you can see how the process works.

• Focus on Strengths and Positive Qualities: Recognise and appreciate your strengths and positive qualities.

• Practice Gratitude: Regularly express gratitude for the good things in your life.

• Practice Self-Compassion: Be kind to yourself, especially during difficult times.

• Shift Attention Away from Negative Thoughts: Try to redirect your focus from negative thoughts to positive ones.

• Think of Best-Case Scenarios: Instead of worrying about what could go wrong, imagine what could go right.

• Positive Health Practices and Lifestyle Changes: Adopt healthy habits such as regular exercise, a balanced diet, and adequate sleep.

• Mindfulness: Practice being present in the moment.

• Savour Positive Experiences: Take time to enjoy and appreciate positive experiences.

Remember, cultivating a positive mindset is a journey, not a destination. It takes time and practice, so be patient with yourself and celebrate your progress along the way.