Reviewing beliefs to transform emotional distress

On the path to better emotional health, it is key to examine the deep-seated ideas that each person holds about themselves, others, and the world.

These beliefs are not always rational or realistic, but when repeated over time, they end up functioning as filters that distort perception.

When one of these beliefs contributes to suffering, it is necessary to observe it carefully, question it, and verify whether it really represents a truth or just a learned interpretation.

Use of the Socratic method

A useful tool for analyzing personal beliefs is Socratic questioning. This technique, inspired by the teaching style of the philosopher Socrates, invites reflection through questions that encourage critical thinking.

Instead of assuming that an idea is true just because it has been around for a long time, it proposes to investigate from different angles to allow new ways of seeing the situation. The goal is not to forcefully convince, but to open paths to a broader and less rigid understanding.

Assess the real basis of the belief

Once a limiting belief has been identified, the next step is to ask whether there is concrete evidence to support it.

For example, if someone believes that they “never do anything right,” it is useful to review specific facts: are there situations in which they have acted effectively or been recognized for their efforts? In many cases, these beliefs are based more on intense emotions than on objective data.

It is also essential to analyze whether relevant information that could contradict that belief is being ignored. Focusing only on negative examples and overlooking positive ones reinforces a bias that fuels personal dissatisfaction.

Identify distortions and assumptions

Harmful beliefs are often accompanied by absolutist or catastrophic thoughts. Phrases such as “nobody understands me” or “everything goes wrong for me” reflect a tendency to generalize without nuance.

Instead of assuming that a conflict with a coworker reflects rejection by everyone, it is helpful to consider that it is an isolated experience, not a universal rule.

In addition, it is common to hold ideas based on unverified assumptions. For example, thinking that “everyone judges me” may be a hasty conclusion based on a single glance or comment. Questioning these inferences allows you to put them back into perspective and reduce their emotional impact.

Explore the origin and function of the belief

Many ideas that seem unquestionable today were adopted early in life, often as a result of messages repeated by authority figures.

Beliefs such as “I must be perfect to be loved” or “it's not okay to show weakness” may have been learned in childhood and remain active in adulthood, even when they are no longer useful.

Reflecting on their origin helps to distinguish whether these beliefs are a conscious choice or simply repeated without question. It is also worth asking yourself whether that idea promotes personal growth or, on the contrary, acts as an emotional brake.

Questioning your own beliefs does not mean rejecting everything you have experienced, but rather opening yourself up to new possibilities of interpretation that promote well-being and a kinder relationship with yourself.